Hi,
where can I find how many sets and reps are required for beginners ( and if possible for intermediates) for the following exercises:
Flat Chest Presses
Incline Chest Presses
Flat Chest Flies
Incline Chest Flies
Seated Shoulder Presses
Lateral Raises
Reverse Flies
Front Raises
Dead Lifts
Single Arm Row
Lying Bent Over Rows
Upright Rows
Shrugs
Decline Seated Bicep Curls
Hammer curls
Preacher Curls
Concentration Curls
Overhead Triceps Extensions
French Presses
Triceps Kickbacks
Half Squats
Dumbbell Lunges
Thanks in advanced
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06-10-2008, 05:49 AM #1
how many sets and reps for beginners
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06-10-2008, 06:41 AM #2
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06-10-2008, 06:43 AM #3
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06-10-2008, 06:45 AM #4
- Join Date: May 2008
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I guess in my opinion, it would almost be up to the lifter. Meaning, are you trying to get more ripped, or gain size? But if you're going for size, lift heavier weight, at less reps (Still same amount of sets 3-4) and for more cutting, lift a lot lighter weight, but at a higher amount of reps (again, still keeping the same amount of sets 3-4).
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06-10-2008, 07:00 AM #5
you're a beginner, i dont see the need for all those exercises especially those curls. really, you got a bunch of curls in there. i dont wanna be one of those guys who recommends rippetoes to all beginners, but really, it works. do it.
anyway, regarding your question, id do it max ot style, 4-6 reps. 8 on some exercises.日本語をはなしますか?わたしをピーエムーして。
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06-10-2008, 07:51 AM #6
- Join Date: Mar 2008
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- Age: 40
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4 biceps excercises and only 2 leg excercises?
Forget about reps and sets... you have bigger problems than that.
If u are a beginner then stop doign all the silly detail work and isolation crap... focus on building size with compound movements. For starters drop all the curls, kickbacks and flyes. Add dips and pullups/chins. Apart from that u should focus on presses, rows, and squats.
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06-10-2008, 08:05 AM #7
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06-10-2008, 08:10 AM #8
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06-10-2008, 08:12 AM #9
- Join Date: Oct 2003
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06-10-2008, 08:37 AM #10
Thanks to all for help
I found them here http://www.sport-fitness-advisor.com...exercises.html but I don't know is it for beginners or not.
Thanks for info. but I didn't understand compound movements
these are for biceps:
Decline Seated Bicep Curls
Hammer curls
Preacher Curls
Concentration Curls
then if I don't do them, what should I do for bieps?Last edited by stigi; 06-10-2008 at 08:46 AM.
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06-10-2008, 08:38 AM #11
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06-10-2008, 08:49 AM #12
you are going to be doing the same exercise 3 times per week?? that's way too many times.
Whenever I exercise I try to increase the weight, i keep a log of what i have done the previous week. But if I can only do say 4-6 with the weight I continue with it but try to do more reps. When I see I am doing about 10-12 reps I increase the weight. How much i increase the weight by is dependent on the type of exercise and how I feel when i add that weight. So if i add 10 lbs and I can only do 2 reps I may take of 5 lbs....Just trying to put some meat on my bones...
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06-10-2008, 08:56 AM #13
- Join Date: Mar 2008
- Location: Sydney, NSW, Australia
- Age: 40
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compound means multi joint movements. for example:
squats
bench press
deadlift
rows
overhead press
they are the best way to work out esp 4 a beginner. They will work more than 1 muscle at a time, so it is much more efficient to train this way. They will make u stronger and will give u a great core foundation for later years.
As for biceps, there is nothing wrong with curls. But for now I wouldnt be focusing on them. Focus on chins/pullups also rowing and pulldown excercises will all hit the biceps nicely while also targeting the back. 1 or 2 curling excercises should be more than enough at this stage for you, and it wouldnt kill u at all if u didnt do any specific curls...
Same applies for chest. No need to do 2 flyes movements at all, esp 4 a beginner like yourself. Do more presses and add dips also.
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06-10-2008, 08:59 AM #14
- Join Date: Apr 2008
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doesn't need to be rippetoe, but at least focus on major compounds as the foundation.
I'm still kind of a noob, and still perfecting my form, and I find it's best to start out light, get the proper form down, do 8-12 reps for a month or two, then start trying to go heavy and do some low rep sets. Just my 2 cents.
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06-10-2008, 10:35 AM #15
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06-10-2008, 10:40 AM #16
- Join Date: Aug 2004
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Probably deserves it's own topic itself, but anyway, yeah massively disagree there. That right there is huge myth, yet many are convinced by that train of thought so i'll forgive ya this time buddy :P
Yes, lifting weights burns calories, but when it comes to "getting ripped" for instance, that goal has nothing to do with the weights room or resistance training in general. Lowering your body fat is all about the cardio and the nutrition. Definately lifting weights and building muscle increases the body's metabolism, but the statement itself of "lift lighter for more reps, to lose body fat and get ripped" is inaccurate and misleading. It's just the wording that's ****ty.
Everyone looking to grow, or keep as much size as possible whilst losing body fat, should still lift as heavy as they possibly can and aim to overload the muscle just like they normally would. All that lifting lighter does is really improve muscular endurance, and give you somewhat of a cardio workout with all those reps after reps after reps after reps. It's not challenging the body. It's a waste of valuable energy the body could be using elsewhere doing something more important.
If one hasn't got the energy to lift heavy or relatively heavy during a body fat loss phase for example, then they need to re-evaluate their nutrition and their rest. Simple as that imo.
You lift weights to build muscle, and you create calorie deficits and increase cardio activity to lose body fat. The end.
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06-10-2008, 09:51 PM #17
You are right.
so I am looking for a reference or web site that mention a workout program for beginners. what I understand from friends is the following exercises 3-4 sets and 8-12 reps:
Flat Chest Presses
Incline Chest Presses
Seated Shoulder Presses
French Presses
Single Arm Row
Lying Bent Over Rows
Upright Rows
Half Squats
Overhead Triceps Extensions
Dead Lifts
If there are other similar exercises related to press, row and squat please let me know. Also I didn't find chins/pullups and pulldown exercises as pimped said.
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06-11-2008, 05:11 AM #18
- Join Date: Oct 2003
- Location: Tampa, Florida, United States
- Age: 40
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thats equally bad. spend a couple hours looking around the exercises and the workout programs forums.
you can start here:
http://forum.bodybuilding.com/showth...hp?t=107853341
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06-11-2008, 06:48 AM #19
The best routines for beginners will always be debated but many beginner-intermediates get great results by giving 100% in the gym and eating right, even without a training program that is optimal.
I trained 5-6 days a week, 1 1/2-2hr workouts, in the first 2 years and went from 150 to around 215 with respectable numbers on my lifts. I'm sure if I posted here back then I'd be getting all kinds of insults about how ****ty my training looked on paper and how I should be doing Rippetoes. The reality was I gave 100% in there and I never trained half-assed. I didn't make excuses or waste time flip-flopping with different programs or searching for magic supplements either.
So even if your training isn't optimal, giving 100% will achieve a lot more than someone on a better program who isn't pushing themselves hard enough or eating right.
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