What Rep/Set count do you use??

[jerume]

I have been training for a few years but only seriously since january this year. I have a weak right shoulder from a rotator cuff injury sustained 2 years ago,it is better now but i have to be careful when lifting.I am wondering if I should change my Set/Rep count? My current workout scheme is as follows:

Monday: Back = 5 exercises,4 sets each,reps 15,12,10,8-4

Biceps= 4 exercises,4 sets each,reps 15,12,10,8-4

Wednesday: Chest = 4 exercises,4 sets each,reps 15,12,10,8-4

Triceps= 4 exercises,4 sets each,reps 15,12,10,8-4

Thursday: Shoulders = 5 exercises,4 sets each,reps 15,12,10,8-4

(depending how my shoulders feeling I might not go lower than 10 reps)

Friday: Legs = 4 exercises,4 sets each,reps 15,12,10,8-4

I have a few questions on my routine,should i only do 15 reps at the start of a workout for a warmup?then go 12,10,8,6?(too failure).

Also am I doing too many sets for biceps and triceps?

Also how long do you normally rest between sets?Ive been around 60-90 seconds.

I am currently 5'8 75kgs,Main goal Is muscle gain of course,like everyone! :pfft:

Any help would be much appreciated guys!!

[mike27]

muscle gain = u need hypertrophy

60-90sec rest between sets

8-12 rep range on all sets

3-4mins rest between each exercise

nurtition nutrition!!

what are you eating??

try changing to mon,tues train. off wed. train thur,fri. off sat/sun

so then ur only training 2 days in a row

i would also mix up ur reps. say for back...

do bent rows at 4sets of 8. then close grip seat row 4sets of 12

change it up.

[mike27]

for bi's and tris

as ur already invloved using ur tri's on ur bench day... id just do maybe 3 sets of 10 french press, and 2x10 of rope pull down

bi's will get hit a lot on back day too with row's

maybe just look at 3 sets of preacher curls

[jerume]

Yeah I thought I was doing too much for bi's/tri's, I have been sick twice since Jan,I have 3 protein shakes a day,1 protein bar,apart from that I just try and eat clean and lots of fruit n veges where I can. I take a good multi,vitamin c and olive leaf in the morning. Black cats or jack3d before workout. My workouts take between 70-80 mins,which i think could be too long? I heard u shouldnt lift over 60 mins,is this true?

Thanks for the posts so far everyone

[mike27]

yeah best to keep ur workouts to 40-60mins. although if ur going beyond 60mins, start drinking poweade 50mins in.

try and cut back to just 1 protein shake and simple carbs post-workout only

eat some food! complex carbs,lean protein and good fats at every meal

post up ur normal days diet pls with times and quanitys. bed time.when u get up etc. how much water u drink each day?

[bigskinny]

use all rep ranges.

[AgentOrange]

use all rep ranges.

1 - 10,000,000 ?

[bigskinny]

use all rep ranges.

1 - 10,000,000 ?

No, only genetically gifted athletes such as yourself would be capable of using the 10,000,000 rep range. I guess if I was to be more specific, I would suggest using you're usual 8-15 BB style, wile also mixing in low rep power work. The third rep style I would occasionally use would be 20-40 reps, to get that sock stimulation.

[AgentOrange]

No, only genetically gifted athletes such as yourself would be capable of using the 10,000,000 rep range.

Finally some recognition. Thanks as you were.

[Optimass]

Using a mix is key - focus should be on developing variable strength/power etc. All ranges provide hypertrophy - some will argue that some rep ranges are more effective than others, but essentially its the "total combined" reps completed in the workout that stimulate growth - also factored in there is rest and total duration. I'd recommend doing what motivates you most - up to 50 minutes but keeping your total reps between 70 and 180 total but enusring you reach absolute failure at least once on every exercise you choose. (I prefer only once)

This is why I believe a 2-4 rep range is still a productive set for a body builder ... male or female. If you increase your strength and power in the same way a power lifter does by using some low rep work this can only make your higher rep sets heavier. More load/resistance means more muscle recruited to the movement and inevitably more growth.

As long as your total combined reps fall within the above you will stimulate growth :nod: > but then you need to consider freqency also > weekly rotations a what I mainly do (total body throughout one week) but if I had the time (have in the past) I'd be doing shorter, more explosive workouts, more frequently would be nirvana. i.e my one cycle routines would typically be 3 days to go through total body and 1 day of rest before starting again.

[Riccardo]

Excellent post Opti.

There needs to be a distinction between reps and volume. A certain amount of volume will achieve hypertrophy whether it be 3 sets of 12, 4x6 or 12x3.

The problem arises where you reach a high volume of low rep sets, often it can be very taxing which is why a compromise of reps and sets is used. This is the whole theory behind periodization.

[mike27]

i like ur idea opti

trying different rep/set ranges at the momment to change it up.

so for legs i could go 8 sets of 3-4 on a back squat. 60sec rest between sets.

then jump on 4 sets of 16 steps, walking weighted lunges.

get a mix of both

[Optimass]

:nod: ... volume, rest between sets, exercise prescription, rythym, duration of workout (time) ... it all counts. (Rythym - duraton of eccentric and concentric phases).

[Chemo]

Cool post opti, been trying the ol 2;1;2 tempo, supposedly for beginners...err lol

Guess im back to a beginners for a while then.

Theres a good article from ol Layne Norton about how he structures reps for strength and hypertrophy.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

I've been doing pyramid type sets, they work strength and hypertrophy within the same session but I don't know if thats optimal, especially if its don't every week. Would be keen to hear about your opinions on this.

[mike27]

tempo is fun! good to change it up

ie on bent over bb row.

pull in 2 sec, hold for 2sec and then 2 sec release slowly and repeat

as chemo suggests

see so many people just smashing out the reps full speed with no cotrol on the negative! thats 50% of the exercise their cheating themselves on :roll:

[Riccardo]

Hmm that Lane Norton article looks similar to a max effort/dynamic effort concept you find in westside. I tend to mix it up usually doing the following for quads:

Squats 2x6-8, 1x20

Leg press 4x20

Hack squats 3x8-12

Extensions 4x30+

Sometimes I throw in low rep work on the leg press maybe 6-10 reps and also some 8x3 or 3x3, 2x1, 1x1, 1x1 etc until failure. If I have a low rep day on squats then I will do a lot of volume on the Leg press, If I do High volume of squats then I tend to back off on the leg press.

[roadie]

My 2c is you complain of shoulder problems but do chest then shoulders next day. Timebomb.

With a shoulder problem try doing chest and shoulders same day. Separate day for arms. Something like chest Inc front shldr, legs, arms, off, back Inc rear shldr, off off.

Give up on 3 shakes a day and learn to cook.

Spend more than 4 months in the gym before trying 2 rep sets you'll end up injured. Make sure you've got good form in the 8-12 range and Build up weights over a couple of months