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  1. #1
    Registered User welshguyuk's Avatar
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    Sets and Reps & biggest burn?

    Hey,

    I'm currently doing 5 sets for each muscle group but was wondering how you arrange your reps for your sets.

    I currently do:
    7 reps (30 second break)
    7 reps (30 second break)
    6 reps (30 second break)
    8 reps (60 second break)
    7 reps

    I also do not change the weight each set.

    But was wondering if I should change where I do the most reps and the least reps. I'm usually shaking a tiny bit when pulling the last rep on the final set so i think im practically spot on for pushing myself to the do-able limit without injury.

    What would you suggest with the sets should I re-arrange them for better results ? I don't know what is technically best or the science behind what would be best.

    I am doing my weightlifting for increasing muscle mass more than anything else.

    Hope you can help.
    Thanks
    Last edited by welshguyuk; 07-16-2011 at 03:39 PM.
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  2. #2
    Registered User MtMostWanted's Avatar
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    I'm not an expert on the reps, but one thing I can tell you is you need more than 30 seconds rest between those sets if they are working the same muscles.
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    Registered User welshguyuk's Avatar
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    Originally Posted by MtMostWanted View Post
    I'm not an expert on the reps, but one thing I can tell you is you need more than 30 seconds rest between those sets if they are working the same muscles.
    Oh - how long should i wait between each ? I thought if i wait too long they might tighten up and make the following sets too hard. Don't want them cooling down after all.
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    Originally Posted by MtMostWanted View Post
    I'm not an expert on the reps, but one thing I can tell you is you need more than 30 seconds rest between those sets if they are working the same muscles.
    This.

    While a short rest interval like that certainly promotes intensity, it leads to premature fatigue and is therefore not optimal for powerlifting and most bodybuilding approaches. Generally, shorter rest intervals are used with isolation-style movements, while compound movements require higher rest times.

    I perform an average of four sets per movement, usually ramping upwards. On some movements, I'll keep the same resistance.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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    Registered User welshguyuk's Avatar
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    Originally Posted by DJAuto View Post
    This.

    While a short rest interval like that certainly promotes intensity, it leads to premature fatigue and is therefore not optimal for powerlifting and most bodybuilding approaches. Generally, shorter rest intervals are used with isolation-style movements, while compound movements require higher rest times.

    I perform an average of four sets per movement, usually ramping upwards. On some movements, I'll keep the same resistance.
    How long do you wait between each set then ?
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    Originally Posted by welshguyuk View Post
    How long do you wait between each set then ?
    I usually continue when I'm ready. On average:

    Isolation - 1-2 minutes
    Compound - 2-5 minutes

    I do not time myself though.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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    Registered User welshguyuk's Avatar
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    Originally Posted by DJAuto View Post
    I usually continue when I'm ready. On average:

    Isolation - 1-2 minutes
    Compound - 2-5 minutes

    I do not time myself though.
    I see, I was always told intensity was best... im thinking with those kind of wait times between each set I shall need to add more weight to keep the intensity up overall.
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    Originally Posted by welshguyuk View Post
    I see, I was always told intensity was best... im thinking with those kind of wait times between each set I shall need to add more weight to keep the intensity up overall.
    yea

    it all depends how heavy your going
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    Registered User welshguyuk's Avatar
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    Originally Posted by pkahnman View Post
    yea

    it all depends how heavy your going
    Well - I'm aiming to go as heavy as i can that i get a nice workout but also complete my sets.

    There would be no point otherwise if I used any less weight me thinks unless i was recovering from some kind of injury.
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    Originally Posted by welshguyuk View Post
    I see, I was always told intensity was best... im thinking with those kind of wait times between each set I shall need to add more weight to keep the intensity up overall.
    Rest between sets becomes increasingly more important as the weight increases. As others have said, if you don't give yourself enough of a break in between you may be cutting yourself short. One approach that I often use, if you enjoy keeping things moving along, is to pair up two different/opposite exercises and alternate them one set at a time, back to back. It is common for me to pair up barbell curls with tricep extensions or bench press with lat pulldowns. When I'm done with one set I go right to the next then repeat until I finish all of my sets. Keeps the blood pumping and also a good time saver for me as well.
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    Registered User welshguyuk's Avatar
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    Originally Posted by terman1 View Post
    Rest between sets becomes increasingly more important as the weight increases. As others have said, if you don't give yourself enough of a break in between you may be cutting yourself short. One approach that I often use, if you enjoy keeping things moving along, is to pair up two different/opposite exercises and alternate them one set at a time, back to back. It is common for me to pair up barbell curls with tricep extensions or bench press with lat pulldowns. When I'm done with one set I go right to the next then repeat until I finish all of my sets. Keeps the blood pumping and also a good time saver for me as well.
    I don't increase the weight though for each set - ain't got enough variety of weights to add in reasonable increments to do it. So i still to same weight each time.
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    How much bodyweight are you gaining per week?

    How much do you squat?
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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    Originally Posted by welshguyuk View Post
    I don't increase the weight though for each set - ain't got enough variety of weights to add in reasonably increments to do it. So i still to same weight each time.
    No need to increase the weight every set (unless of course that is your personal style of lifting). Just choose a weight that allows you to work within your desired set & rep range and continue to work out progressively. The one goal that truly matters is working towards increasing the amount of either reps or weight lifted on a regular basis. As long as you do so you'll continue to progress, regardless of your personal methods.
    Last edited by terman1; 07-16-2011 at 05:35 PM.
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  14. #14
    Registered User welshguyuk's Avatar
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    Originally Posted by Farley1324 View Post
    How much bodyweight are you gaining per week?

    How much do you squat?
    I have only started training these last 7 days doing it 3 times a week was my aim.

    I've not done squats im working on upper body instead of my legs.

    I currently do:
    Zottoman Curls for biceps.

    Push-ups for chest (haven't started this yet unless some one knows a better option? thats safe to do without a spotter)

    and

    Weighted Bench Dip for triceps.
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    Originally Posted by welshguyuk View Post
    I have only started training these last 7 days doing it 3 times a week was my aim.

    I've not done squats im working on upper body instead of my legs.

    I currently do:
    Zottoman Curls for biceps.

    Push-ups for chest (haven't started this yet unless some one knows a better option? thats safe to do without a spotter)

    and

    Weighted Bench Dip for triceps.
    Squat.
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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  16. #16
    Registered User welshguyuk's Avatar
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    Originally Posted by Farley1324 View Post
    Squat.
    Why? Isn't that for your legs...
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    Originally Posted by welshguyuk View Post
    Why?
    To help with not being a small, weak, pussy.
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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  18. #18
    Registered User welshguyuk's Avatar
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    Originally Posted by Farley1324 View Post
    To help with not being a small, weak, pussy.
    I'm only interested in doing my upper body.
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    Originally Posted by welshguyuk View Post
    I'm only interested in doing my upper body.
    That's a shame.
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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    Originally Posted by welshguyuk View Post
    I'm only interested in doing my upper body.
    if you don't want to develop legs (which IMO is like buying an old mustang and restoring completely the interior and body paint but never fixing the engine. you might be looking pretty fine but you ain't going nowhere with a dead engine) atleast do squats cause they are so much fun
    Loves deadlifting so much want to become coroner
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    Registered User welshguyuk's Avatar
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    Originally Posted by bobjenkins777 View Post
    if you don't want to develop legs (which IMO is like buying an old mustang and restoring completely the interior and body paint but never fixing the engine. you might be looking pretty fine but you ain't going nowhere with a dead engine) atleast do squats cause they are so much fun
    LOL, well if i do squats it won't be for some time till I got the money to buy a bar and enough weights for it. Although not entirely confident using one without some one around encase i overload.
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    Originally Posted by bobjenkins777 View Post
    if you don't want to develop legs (which IMO is like buying an old mustang and restoring completely the interior and body paint but never fixing the engine. you might be looking pretty fine but you ain't going nowhere with a dead engine) atleast do squats cause they are so much fun
    I'd say it's like the ricers running around with 4 cylinder jap crap with nothing more than a body kit, big wing and annoying as all hell fart pipe
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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    Registered User welshguyuk's Avatar
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    I sense this subject has gone off topic regarding squats - so if a moderator could lock this please..

    Thanks.
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    Originally Posted by welshguyuk View Post
    I sense this subject has gone off topic regarding squats - so if a moderator could lock this please..

    Thanks.
    That's not the way it works.

    If you want to slink away and pretend this didn't happen delete your first post and thus the thread
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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    Registered User welshguyuk's Avatar
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    Well given i have not asked any thing to do with squats and have no interest into it you have taken over the thread about it. There is more to life than just squats. lol.

    I'm not pretending it didn't happen im just ignoring anything to do with squats - i have no interest in squats so don't waste your time going off topic about them.
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    Originally Posted by welshguyuk View Post
    Well given i have not asked any thing to do with squats and have no interest into it you have taken over the thread about it. There is more to life than just squats. lol.
    You are right. There is life beyond squats. There are other good (though not as good IMO) exercises for your lower body. Which of them would you like to know about?


    BTW: Few here are likely to waste their time giving 'advice' to a puny little noob who wants to do bench dips, pushups and bicep curls as his routine.
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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    Originally Posted by Farley1324 View Post
    You are right. There is life beyond squats. There are other good (though not as good IMO) exercises for your lower body. Which of them would you like to know about?
    None at the moment im still creating my plans for upper body. Namely chest - i do push-ups but im getting to a point where im doing too many push-ups for the chest for it to be not a v.effective method. And i don't have room for a bench so i need to work out a method to do chest with my limitations.
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    Originally Posted by welshguyuk View Post
    None at the moment im still creating my plans for upper body. Namely chest - i do push-ups but im getting to a point where im doing too many push-ups for the chest for it to be not a v.effective method. And i don't have room for a bench so i need to work out a method to do chest with my limitations.
    if you don't mind me asking, why do you wish to neglect your legs, and only train your upper body?
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    Originally Posted by Oxyuranus View Post
    if you don't mind me asking, why do you wish to neglect your legs, and only train your upper body?
    For my muscle mass its mainly for my appearance than my strength - im not bothered if i get strong just want to have some size

    I know i have to do my legs but I've still got to note it all down so i got a routine. I have done my arms now im writing out a routine for my chest, then my abs then my legs.

    Just keeping myself organised so i don't get confused whilst writing it all out
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    Gotta work legs just once a week

    You might not like it but i promise it will help you look alot better and feel incredible
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    "Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction"
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