Reps,Sets....

[ehmut]

Hey Everyone,

Im currently doing a split routine which concsists of:

Chest,Triceps,Shoulders

Back,Biceps,

Legs(of which have not done any yet due to injury)

And a few Ab exercises thrown in at the end of each workout

I am aiming for greater muscle mass and strength at the moment and was wondering what you guys would recommend with regard to reps & sets i currently do 3x10 of each exercise i do as i dont know any better.

Hope you can help

EHHH MUT

[Cammo]

Keep the rep ranges at around 8 for the warm up sets & knock it down to 6 (maybe even 4) for the working sets - you should probably have a spotter.

I'm talking the bigger compound lifts here.

[Dyceast]

I keep my reps around the 8 mark. Then usually drop down to 6 on my last heavy sets.

[ehmut]

So warm up with an easy light weight for maybe 2 sets? then progress another 2-3sets of 4-6 reps with a weight i find i really have to push myself?

[poos_n_wees]

You could have a warmup set with a light weight if you wanted to, then follow them up with maybe 4 sets of 6 or a 5x5 or even a 6x4.

And be sure to eat enough to support your gains

[Varven]

The Key is to try it all and see what works for you.

Very low end of the scale 1- 5 reps will give you more strenght gains.

Higher up will give you mostly hypertrophy (8 - 15reps).

Try and find what works best for you.

Start off with the 8 - 12's, drop it down to the 8 -6's after a weeks. then go for the 5x5.. play around !

[ehmut]

Cheers guys,

Started last night with bench press 2x8 @ 60kg(not alot but gota start somwhere) then went on 2x6 @ 80kg

Just going to build up slowly

Thanks for the advice much appreciated

[frogie2001]

just to add a little warning, with the heavy weight training and less reps. you will need a spotter, especially on bench press, and squat. keep in touch with your joints, and you will need to rest the muscles for a full recovery. that is if it is truely fatigued give it at least 5 days before you give it another work out. I did the heavy weight training and found the injuries coming in. but after a little rest and change of work out for a few weeks, i was able to get back into heavy work.

[Andrew]

Remember to use good form, a lot of people go heavy at the expense of form, always concentrate and target the muscle you’re working