Sets/Reps?

[RavensFan2k3]

I wanna know a good rep range and set range. I think 4 set may be too much if I do more than 2 exercises...I was thinking 3 sets of 10 reps, 8 reps, and 6 reps. Each set, the weight is being increasing. I see alot of people doing starting at 12 reps then mabe 10 then 8. What would be the difference between the two? I also see things with 8,8,6 or 10,8,8,6 or 12,10,8,6 man there is so many different combinations...If I wanted to increase muscle mass and increase strength, should I just stick to 10,8,6?

[AangleN]

I wanna know a good rep range and set range. I think 4 set may be too much if I do more than 2 exercises...I was thinking 3 sets of 10 reps, 8 reps, and 6 reps. Each set, the weight is being increasing. I see alot of people doing starting at 12 reps then mabe 10 then 8. What would be the difference between the two? I also see things with 8,8,6 or 10,8,8,6 or 12,10,8,6 man there is so many different combinations...If I wanted to increase muscle mass and increase strength, should I just stick to 10,8,6?

try both. try one way for 6 months, another for the next 6. its tough to say what will work for you. i also don't just do 12,10,8 or 10,8,6. sometimes i do 15, sometimes 4. it just depends on what i feel like doing.

plus, there isn't a huge difference between 6 and 8 reps and 10 and 12 reps.

[ExplosiveOne]

depends on what your training for

endurance - 12+ reps (70-80% 1RM)
hypertrophy(size) - 8-10 reps 80-85% 1RM)
Strength - 5-7 reps (90% 1RM)
Power - 1-4 reps (95-100% 1RM)

*rough estimates im making

I'd probably stick with 1-3 sets depending on your workload for the day. 4 sets can get crazy if you have multiple exercises.

[RavensFan2k3]

depends on what your training for

endurance - 12+ reps (70-80% 1RM)
hypertrophy(size) - 8-10 reps 80-85% 1RM)
Strength - 5-7 reps (90% 1RM)
Power - 1-4 reps (95-100% 1RM)

*rough estimates im making

I'd probably stick with 1-3 sets depending on your workload for the day. 4 sets can get crazy if you have multiple exercises.

whats the different between strength and power. Also if I wanted size and strength, would 10,8,6 be good?

[AangleN]

whats the different between strength and power. Also if I wanted size and strength, would 10,8,6 be good?

i don't know why you assumed the poster you quoted to be gospel. if you do say....6 reps or you do 8 reps....you're not going to get a dramatic result. 6 and 8 are virtually equal. you'll drive yourself crazy trying to split hairs. he was just giving you a broad guideline. so yeah, do 6, 8, 10, 12....any of those will get you stronger and bigger.

[RavensFan2k3]

i don't know why you assumed the poster you quoted to be gospel. if you do say....6 reps or you do 8 reps....you're not going to get a dramatic result. 6 and 8 are virtually equal. you'll drive yourself crazy trying to split hairs. he was just giving you a broad guideline. so yeah, do 6, 8, 10, 12....any of those will get you stronger and bigger.

so if I do anything less than or equal to 5, would that be basically just for strength and power? Oh and what is the difference between strength and power?

[ExplosiveOne]

training for power is something you'd do quick with alotta weight(Offensive/Defensive lineman are a good example. (Cleans, Push Presses, etc.). An explosive motion.

training for strength is very similar, but in a structured form. Bench Press/Squat. The ability to lift heavy in a steady/structured way.

At least thats me view on the 2.

I guess a metaphor i could use would be.. a power running back will explode into a linebacker knocking him flat on his ass. And a strength running back would carry that linebacker for 15 yards before getting taken down.

[AangleN]

training for power is something you'd do quick with alotta weight(Offensive/Defensive lineman are a good example. (Cleans, Push Presses, etc.). An explosive motion.

training for strength is very similar, but in a structured form. Bench Press/Squat. The ability to lift heavy in a steady/structured way.

At least thats me view on the 2.

I guess a metaphor i could use would be.. a power running back will explode into a linebacker knocking him flat on his ass. And a strength running back would carry that linebacker for 15 yards before getting taken down.

absolutely....well, at least i agree with you!

to ravensfan.....if you did 5.....you would get stronger, and probably get a big bigger, but probably not as big as you'd get from ON AVERAGE higher reps. this doesn't mean never go lower or never go higher, just a general guideline to be aware of.

[ExplosiveOne]

If I wanted to increase muscle mass and increase strength, should I just stick to 10,8,6?

I would say 8-10 reps should be fine for now. Thatll help build muscle mass, if aided with good nutrition. Once you develop a muscle mass base, then i'd consider lowering the reps and increase intensity to develop more of a strength aspect of training.

[RavensFan2k3]

training for power is something you'd do quick with alotta weight(Offensive/Defensive lineman are a good example. (Cleans, Push Presses, etc.). An explosive motion.

training for strength is very similar, but in a structured form. Bench Press/Squat. The ability to lift heavy in a steady/structured way.

At least thats me view on the 2.

I guess a metaphor i could use would be.. a power running back will explode into a linebacker knocking him flat on his ass. And a strength running back would carry that linebacker for 15 yards before getting taken down.

i think I understand. So would reps 1-3 be for power and 3-5 be fore strength? So is training for strength training for power too?

[AangleN]

i think I understand. So would reps 1-3 be for power and 3-5 be fore strength? So is training for strength training for power too?

kind of. power would be like running with a parachute on your back. strength would be training just for a specific movement.

not sure if that makes sense.

[ExplosiveOne]

i think I understand. So would reps 1-3 be for power and 3-5 be fore strength? So is training for strength training for power too?

Not nessecarily, If training for power, you'd want to do more power exercises, like cleans, push presses, split jerks, etc.

Yeah, doing low rep bench presses will give you an explosive chest pass in a pick up basketball game. But most power exercises are a sport specific motion.

If youre doing reps of 2-6, you are benefitting from both worlds in strength and power. But building hypertrophy will come with higher reps, like 8-10. But once you get 12+reps, its more of training tone and muscle endurance.

Like i said before though, if youre just starting training for strength, i'd build a base for yourself. Start around a 8-10 rep range, gain a little size, and let your body adapt to that trainin. Then lower the reps and crank the weight up a bit, and work from there.

[ExplosiveOne]

kind of. power would be like running with a parachute on your back. strength would be training just for a specific movement.

not sure if that makes sense.

kinda correct with the parachute, also coming out of a 3 point stance would be power, plyometrics, or a vertical jump. For those types of movement, power cleans represent that similar motion, making it a sport specific exercise.

Strength would be pulling a weighted sled a certain distance.
Power is like that initial burst.

[RavensFan2k3]

I would say 8-10 reps should be fine for now. Thatll help build muscle mass, if aided with good nutrition. Once you develop a muscle mass base, then i'd consider lowering the reps and increase intensity to develop more of a strength aspect of training.

Not nessecarily, If training for power, you'd want to do more power exercises, like cleans, push presses, split jerks, etc.

Yeah, doing low rep bench presses will give you an explosive chest pass in a pick up basketball game. But most power exercises are a sport specific motion.

If youre doing reps of 2-6, you are benefitting from both worlds in strength and power. But building hypertrophy will come with higher reps, like 8-10. But once you get 12+reps, its more of training tone and muscle endurance.

Like i said before though, if youre just starting training for strength, i'd build a base for yourself. Start around a 8-10 rep range, gain a little size, and let your body adapt to that trainin. Then lower the reps and crank the weight up a bit, and work from there.

thats soounds like a plan, thanks man

[RavensFan2k3]

Not nessecarily, If training for power, you'd want to do more power exercises, like cleans, push presses, split jerks, etc.

Yeah, doing low rep bench presses will give you an explosive chest pass in a pick up basketball game. But most power exercises are a sport specific motion.

If youre doing reps of 2-6, you are benefitting from both worlds in strength and power. But building hypertrophy will come with higher reps, like 8-10. But once you get 12+reps, its more of training tone and muscle endurance.

Like i said before though, if youre just starting training for strength, i'd build a base for yourself. Start around a 8-10 rep range, gain a little size, and let your body adapt to that trainin. Then lower the reps and crank the weight up a bit, and work from there.

Yeah I guess I could use more of a base. I'm i decent size now(6'4'' 205lbs) but i need to get bigger for football, thanks for the help man