for maximum results in my chest, back, arms, and legs, how many reps should i do? i just finished bulking, and today is my first cut day. if you want my diet, tell me, but otherwise this is what im able to do in my HOME GYM (its actually better than the shi* gym i'm a member too (im 14) and my parents got the worst gym ever lol.
First off im going to tell you that i have football 5x a week, for 3 and a half hours.
so im not doing much cardio outside of that. but after i lift i run a mile.
i do this every monday, wednesday, friday.
Chest and triceps
Bench press 3 sets, how many reps should i do?
Incline Bench Press 3 sets, how many reps?
Flat bench flies, 2 sets per arm ( i only have one dumbell lulz). how many reps?
Incline Bench flies, 2 sets per arm, how many reps?
Pushups, 3 sets, 25-30 (Just for the extra pump, i love it lol)
Skull Crushers, 2 sets per arm, how many reps?
Back And Biceps
Pull ups, 3 sets of max (4-5 insane strict form)
Chin ups, 3 sets of max (10-12 insane strict form)
Dumbell Curls, 2 sets each arm. how many reps?
Barbell Curls, 2 sets. How many reps?
Hang Cleans, 3 sets, how many reps?
Hammer curls, 1 set, how many reps?
Legs:
Hamstring Curls,
And thigh curls, how many reps (these are the only leg things i have.)
I'll also go run a mile and move the resistance on the eliptical from one to 5, then 5 to 1 b y the end of the workout, my legs are dead tired after.
what do you think? how many reps should i do for each exercise?
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08-23-2009, 05:49 AM #1
How many reps should you do if your on a cutting diet?
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08-23-2009, 05:51 AM #2
- Join Date: Mar 2008
- Location: New Orleans, Louisiana, United States
- Age: 34
- Posts: 8,254
- Rep Power: 2522
I typically switch to strength routines when I cut. Though, I also only cut for like 3-4 weeks at a time. I find that that way I keep my strength up when I'm cutting, so when I go back to a bulk, I can use more weight for higher reps.
So, shoot for under 8, closer to 5 reps per set.@24HrTrainerNOLA
-Jammin
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08-23-2009, 05:52 AM #3
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08-23-2009, 05:53 AM #4
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08-23-2009, 05:53 AM #5
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08-23-2009, 05:54 AM #6
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08-23-2009, 05:57 AM #7
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08-23-2009, 05:59 AM #8
- Join Date: Mar 2008
- Location: New Orleans, Louisiana, United States
- Age: 34
- Posts: 8,254
- Rep Power: 2522
I don't use a spotter. Ever. I know my limitations. I know before I do a rep whether or not I'm going to hit it. If I'm in doubt, I don't do the rep.
You should get a bench with lower pegs. They have that at my school gym. That way, if I can't get a full rep necessarily, I can definitely cheat it up to the lower peg.@24HrTrainerNOLA
-Jammin
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08-23-2009, 06:01 AM #9
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08-23-2009, 06:04 AM #10
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08-23-2009, 06:05 AM #11
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08-23-2009, 06:06 AM #12
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08-23-2009, 06:08 AM #13
alright. but the workout is fairly decent for a home one correct? im also thinkin about doing a cardio workout i made with this once a week called forty five minutes of hell, i would do this on a friday if i did. but anyway
workouts good? and what about the pushup super set thing?
AND HOW LONG BETWEEN SETS SHOULD I HAVE A BREAK
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08-23-2009, 06:14 AM #14
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08-23-2009, 06:15 AM #15
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08-23-2009, 06:18 AM #16
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08-23-2009, 06:19 AM #17
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08-23-2009, 06:21 AM #18
- Join Date: Mar 2008
- Location: New Orleans, Louisiana, United States
- Age: 34
- Posts: 8,254
- Rep Power: 2522
Typically strength routines allow for about 2-3 minutes between sets. Personally, I don't time ****. I do a set when I feel I can do another set. If that means a 30 second break, then okay. If it means I take a ten minute break, I do that.
And yeah, it's something like a superset, but I don't really think about it like that. At my gym I typically either do bench followed by pushups after each set or I do heavy bench on one bench, and have the bench right next to it set up with lighter weight, and I do the heavy weight until near failure, and I do the light weight to get closer to full failure.@24HrTrainerNOLA
-Jammin
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08-23-2009, 06:25 AM #19
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08-23-2009, 06:26 AM #20
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08-23-2009, 06:27 AM #21
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08-23-2009, 06:30 AM #22
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08-23-2009, 07:02 AM #23
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08-23-2009, 07:03 AM #24
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08-23-2009, 07:09 AM #25
- Join Date: Mar 2008
- Location: New Orleans, Louisiana, United States
- Age: 34
- Posts: 8,254
- Rep Power: 2522
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08-23-2009, 07:21 AM #26
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08-23-2009, 07:31 AM #27
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08-23-2009, 07:32 AM #28
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08-23-2009, 07:38 AM #29
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08-23-2009, 07:43 AM #30
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