Gym reps?

young lad · 18 Sep 2007 at 18:34

While i was at the gym today i noticed a few people was starting with the highest weight they could do then doing 10x1 sets then going to a lower weight and doing again and then again untill they had done four sets.

Is this what you are supposed to do to gain muscle quicker or just something some people do?

Also what is the best way to do your reps e.g 3x10 at your comfortable weight then on the fourth push the weight up or just 4x10 sets at the same weight?

thanks

bcjames · 18 Sep 2007 at 18:36

Personally, I increase slightly across the 4 sets. I have a big excel somewhere of how much weight to do each time, and it seems to work.

nicktay2605 · 18 Sep 2007 at 18:46

I gradually increase in weight on each set, I think starting cold on the highest weight is dangerous, could easily tear a muscle. Everyone has their own way of training though, just got to do what works best for each person.

oddjob62 · 18 Sep 2007 at 20:47

I usually have a set weight to do for a given number of reps and sets. Today for example on bench was 10 sets of 3, same weight each set.

Freeman · 18 Sep 2007 at 21:41

I start medium (heavy causes me to injure myself) then move on to heavy to give my muscles a good work out, then finish off with light to almost warm down my muscles to avoid stiffness. Sometimes I do finish on medium though.

benjo plz. · 19 Sep 2007 at 13:50

Lower reps are best, 6 is fine for strength, 8 for hypertrophy, and any higher for endurance. Never found any proof that you have to do 3 sets, you can always do less.

Chong Warrior · 19 Sep 2007 at 15:17

In my eperience it totally depends on the muscle group you're working as for what the best rep range to use is. Aswell as goals and also personal muscle fibre types of course, we're all different

Best example I can think of for a difference in rep range for same goal is calf raises and deadlifts. I never go over 5 reps when deadlifting as I find my form suffers even with low intensity and from asking on other forums, I've found this to be the case with most other gym goers too.
Calf raises on the other hand I've found to be dangerous using a low rep range simply because of the sheer amount of weight that needs to be used for this immensly strong muscle group. For me this casues problems with the achilles tendons. I find these respond well going as high as 21-25 reps or even higher.

As a general rule I'd say hypertrophy rep range is anywhere between 15reps - 5reps, even as low as 4 reps if you're experienced enough to perform the rep perfectly and engage the working muscles. Below that and it's purely strength gains you'll be getting.

I try and keep total reps on a muscle between 30-20 working reps (so not including warmups) this can be worked anyway you like, so:

15reps x2 sets = 30 reps
12reps x2 sets = 24 reps
10reps x2 or 3sets = 20 or 30 reps
8reps x3 sets = 24 reps
6reps x4 sets = 24 reps
5reps x4 or 5sets = 20 or 25 reps
4reps x6 sets = 24 reps

platypus · 19 Sep 2007 at 16:05

I usually do 10/8/6xreps, with an increase in weight each go.

young lad · 19 Sep 2007 at 20:21

Thanks for your advice,

So today i tried Benchpress as i have not done it for a few weeks, i started off low then went high by doing this;

10x45KG then went on to do my previouse personal best which is 10x50KG but i found this quite easy so i did 10x55KG which was a new PB for me then i did 8x60KG a new record

I know this is nothing compared to some of you but its my little personal best and i am pround of it

I think this order helped me by warming up properly and not using all my energy to start off with.

Thanks for the advice

benjo plz. · 19 Sep 2007 at 23:31

young lad said:
I know this is nothing compared to some of you but its my little personal

We all started somewhere

.

platypus · 20 Sep 2007 at 09:07

Phnom_Penh said:
We all started somewhere .

Chong didn't. He was born pressing 100kg's

benjo plz. · 20 Sep 2007 at 10:44

platypus said:
Chong didn't. He was born pressing 100kg's

not according to his training journal

.

kmistry · 20 Sep 2007 at 12:17

platypus said:
I usually do 10/8/6xreps, with an increase in weight each go.

Exactly what I do, and i find it works well

oddjob62 · 20 Sep 2007 at 18:08

platypus said:
Chong didn't. He was born pressing 100kg's

I thought everyone was :confused:

Chong Warrior · 21 Sep 2007 at 22:44

platypus said:
Chong didn't. He was born pressing 100kg's

Not quite but I was bottle fed SMA Gold with added vitamins, creatine and glutamine as a baby though