Reps vs sets vs weight

[DrDarkMatter]

hi guys, I was looking at my routine on the train ride into work this morning as I usually do, looking at todays workout (back) and thinking, should I be doing more weight and less reps? hhhhhhmmmmmmmm I thought.

I am trying to build muscle and cut at the same time. so I am doing:

6 sets every exercise.

first 3 sets building to my max , max being the weight I can do with 15 reps.

second 3 sets going back down to where I started at my lightest weight when I started.

so just for example,

barbell curls:

set1 22 lb 15 reps

set2 24 lb 15 reps

set3 26 kg 15 reps

set 4 26 lb to failure

set 5 24 lb to failure

set 6 22 lb to failure

I do this for every exercise everyday.

I was thinking, should I be doing higher weights and lower reps?

would I achieve better or different results?

I am quite new to this so please bear with me with my noob questions, but I dont have anyone else to bounce this stuff off..

[jimmybro1]

How many exercises? 6 sets seem excessive.

For example on Back day I would be three exercises each with three sets. More isn't always better I try not be in the gym longer than 45 mins but train with high intensity. As for rep range I like working in the 16-8 rep range.

Some muscle groups I find respond better to high volume work however like legs and biceps for these I use a 20-12 rep range.

[I Declare War]

I reckon you should structure your sets better.

Here's what I'd do

barbell curls:

Warm ups

set1 22 kg 15 reps

set2 24 kg 15 reps

set3 26 kg 15 reps

Actual Work Sets

set4 30kg 10reps (failure) - pause 10 sec - more reps to failure

Repeat set4 several times.

Move on to next exercise

[DrDarkMatter]

How many exercises? 6 sets seem excessive.

For example on Back day I would be three exercises each with three sets. More isn't always better I try not be in the gym longer than 45 mins but train with high intensity. As for rep range I like working in the 16-8 rep range.

Some muscle groups I find respond better to high volume work however like legs and biceps for these I use a 20-12 rep range.

hi Jimmy, I workout from home, so I am pretty limited with the kinds of exercise I can do, I started the 6 sets thing about a month ago when I was doing biceps and I didnt feel I was was getting a good enough pump from what 3 sets exercises I was going.

these are what I am going

Dumbbell Alternate Bicep

Incline Dumbbell Curl

EZ-Bar Curl

Alternate Hammer Curl

so I threw in a another set of 3 and I got great pump, so I just carried on. :roll:

I am doing 2 hour to 2 hour 15 min everyday incl my 30 -45 min stationary bike at the end of each days work out. so hour and a half each day for the past month.

[DrDarkMatter]

I reckon you should structure your sets better.

Here's what I'd do

barbell curls:

Warm ups

set1 22 kg 15 reps

set2 24 kg 15 reps

set3 26 kg 15 reps

Actual Work Sets

set4 30kg 10reps (failure) - pause 10 sec - more reps to failure

Repeat set4 several times.

Move on to next exercise

ah I see, interesting, I will try this, thank you!! :clap:

[DrDarkMatter]

How many exercises? 6 sets seem excessive.

More isn't always better

Some muscle groups I find respond better to high volume work however like legs and biceps for these I use a 20-12 rep range.

ya its a good point jimmy, I guess I will have to experiment and see what works, having been doing this 6 set thing for 5 weeks now, I am starting to find its taking a long time out of my day and the wife is now commenting as well. I start about 5 pm and I am finishing my biking at the end of Campbell Live. ( I bike in front of the TV)

[jimmybro1]

Awesome man, I assuming your training more than just biceps though?

Muscle imbalances could cause you some problems otherwise. For example only training chest rotates your shoulders forward causing all kinds of shoulder problems back must be workout out as well to ensure balance. It's the same with legs both Hamstrings and Quads must be worked not one or the other.

Only training biceps with limit flexibility in the arms and also looks odd IMO.

If you only have a set of dumbbells will be able to do a few exercises I.E

-Front delt raises

-Lateral raises

-Shoulder press

-Shurgs

-One arm bent over rows

-Up right rows

-Dumbbell squats

-Lunges

-Dumbbell flies

-flat bench (on ground)

-Tricep skull crushers

-behind head tricep extensions

I'm sure there are many more exercises that I haven't named.

Good luck keep it up.

[DrDarkMatter]

hi Jummy ya man, good advice,

you can see what I am training here

http://www.jefit.com/my-jefit/my-workou ... ?id=100002

any advice would be gratefully appreciated mate. (let me know if you have trouble seeing it, I did share it so you should be ok)

I have barbells and dumbells and a basic bench, looking at a power cage though in Trademe and updating my bench.

edit: crap sorry I think this is the right link

http://www.jefit.com/routines/workout-r ... p?id=17794

[severe]

I do a mix (over the weeks).

I do 2-4 exercises for each target area. 3-4 sets for each exercise.

A few weeks on heavy as I can manage to 8-9 reps.

Then a few weeks lighter so that failure is at 12-13.

A week really heavy like the earlier heavy one, but only 2 sets.

All sets exclude warmup lighter weight to 10 reps.

Alternating grip width is also going on, so I am always feeling motivated.

Seems to be working.

I could easily do more, and train more often, but 4x a week is enough, and I am finished before the hour is up. Legs are sometimes over the hour though.

I could get more deelopment, but I have work, home work, and family to consider. I am going to expand into other training areas and it is tight with time management as it is.

So, in all I do 4 hours a week weight training. Not much when I think about it... (but it is always strenuous). 8)

[DrDarkMatter]

nice one severe thank you mate, good points all them

[DrDarkMatter]

I reckon you should structure your sets better.

Here's what I'd do

barbell curls:

Warm ups

set1 22 kg 15 reps

set2 24 kg 15 reps

set3 26 kg 15 reps

Actual Work Sets

set4 30kg 10reps (failure) - pause 10 sec - more reps to failure

Repeat set4 several times.

Move on to next exercise

I have been trying this for the past 2 weeks now and its working very very well, thank you...

I like it...