More weights or finish repetition?
-
Askin a qn..
let say rite.. if i doing lat pull,
and i usually do it 12 x 3
at the 3rd set, is it better to add more weights which might being able for me to finish pulling 12x or is it better for me maintain at the same weight but do up at least 12x or more if i can manage?
-
what is your goal?
-
you needa understand which goal you are heading to is it mass building, strength or endurance/cutting?
-
Originally posted by dranoel maxwell:
you needa understand which goal you are heading to is it mass building, strength or endurance/cutting?
me into mass building..anyway, wad the diff?
interested to know
-
mass building -- aim for 8 to 12 reps (till you cannot do anymore). This leads to hypertrophy
strength -- aims for 2 to 5 reps, much heavier
endurance -- aim for > 15 reps.
-
Originally posted by eagle:
mass building -- aim for 8 to 12 reps (till you cannot do anymore). This leads to hypertrophy
strength -- aims for 2 to 5 reps, much heavier
endurance -- aim for > 15 reps.
cool.. im doing it right..thanks mod
-
Originally posted by ifish:
Askin a qn..
let say rite.. if i doing lat pull,
and i usually do it 12 x 3
at the 3rd set, is it better to add more weights which might being able for me to finish pulling 12x or is it better for me maintain at the same weight but do up at least 12x or more if i can manage?
Okay so you're into mass building, if you're doing 3 sets i recommend you doing 10/8/6x3 make sure that when you're at your 3 set push real hard until failure even if it means doing asisted or partial reps at the last few reps. I personally prefer partial reps at my last few reps as it puts the stress on your primary muscle and removes the problem of your secondary failing before your primary muscle as more often than not compound excerises that involves smaller secondary muscles might fail before your primary major muscles :)
-
what about cutting? eagle i don't understand what you wrote.
> 15
means maintain weight but more reps per set?
-
If you're into cutting, do 20 x 4 meaning 20 reps with 4 sets. Eagle wrote >15 means repetitions that exceeds 15, in order to do high reps you needa find a weight that enables you to complete 20 or 15 reps (depending on your rep range) with difficulty meaning for example if you're doing 20 reps at the last few 18-20 reps you're actually struggling with the last few reps to complete the set. When you're doing high reps go for short rests 30 secs rest to increase the intensity. Throughout the whole 4 sets you're using the same weight. Thus you needa choose the correct weight that enables what i mentioned above.
However do not only depend on doing high reps and hope that you will acheive the chiseled look. Because doing high reps is only mainly to help you create the cardio intensity inside weight training, working with high reps light weight is actually training your slow twitch muscles (muscles that aids you in endurance but provides the least strength) and training with low reps heavy weight is actually training your fast twitch muscles (for instance burst of power but doesn't last long). In order to acheive cutting you needa do cardio to burn your fats off.
-
Let's do volume training ==> 150 reps
-
-
Originally posted by dranoel maxwell:
If you're into cutting, do 20 x 4 meaning 20 reps with 4 sets. Eagle wrote >15 means repetitions that exceeds 15, in order to do high reps you needa find a weight that enables you to complete 20 or 15 reps (depending on your rep range) with difficulty meaning for example if you're doing 20 reps at the last few 18-20 reps you're actually struggling with the last few reps to complete the set. When you're doing high reps go for short rests 30 secs rest to increase the intensity. Throughout the whole 4 sets you're using the same weight. Thus you needa choose the correct weight that enables what i mentioned above.
However do not only depend on doing high reps and hope that you will acheive the chiseled look. Because doing high reps is only mainly to help you create the cardio intensity inside weight training, working with high reps light weight is actually training your slow twitch muscles (muscles that aids you in endurance but provides the least strength) and training with low reps heavy weight is actually training your fast twitch muscles (for instance burst of power but doesn't last long). In order to acheive cutting you needa do cardio to burn your fats off.
wow, im always do heavy weights 10 x4.. i should start lowering it and doing more reps huh?
-
Originally posted by Agenda:
wow, im always do heavy weights 10 x4.. i should start lowering it and doing more reps huh?
Depending on what goals you want, mass building or cutting? If you want cutting then lower your weights and increase your reps