training weights...

wijcc · 20-06-2005, 09:14 PM

Just one quick question is it better/more effective to do 4 reps of 4 with big weights or 4 reps of 10 or more with smaller weights in general?
Thanks in advance guys

zx9rjas. · 20-06-2005, 09:32 PM

Do you mean 4 sets with 4 reps using heavy weights and 4 sets with 10+ reps using moderate weight.

If so the general best overall rep range is between 6-10 reps for muscle growth and strength.

J

wijcc · 20-06-2005, 09:56 PM

yep sorry my mistake, is 4 sets of 8-10 reps of each excerise enough?

zx9rjas. · 20-06-2005, 10:47 PM

Depending on experience and what bodypart you are training determines the amount of sets required, also your own genetics.

The rep range also is the same. Some people respond better to a certain rep amount on a certain bodypart than others.

e.g

My legs always respond better to 6-8 reps to add solid mass, my shoulders respond better to 8-10 reps, but my triceps respond better at 10 reps plus supersets

The amount of sets to perform on each bodypart comes down to mainly your experience of training and the size of the muscle group.

Are you asking how many sets for a certain bodypart or each bodypart?

J

wijcc · 21-06-2005, 12:30 AM

Any and all advice/tip welcome.. I am very small (weightwise) only 45kg, am trying to bulk up andgget more muscular.. so any tips, suggestions and advice is welcome

THanks again guys

Quote:

Originally Posted by zx9rjas.

Are you asking how many sets for a certain bodypart or each bodypart?

J

zx9rjas. · 21-06-2005, 09:20 AM

Youre best bet is to start with a beginners programme which works the whole body in a workout and keep the sets quite low until your body/muscles are advanced far enough to cope with a split schedule.

Have a look at a garrys beginners routine in the training section, its a great schedule and I used a similar schedule not only as a beginner but as an intermediate level.

http://musclechat.co.uk/about1234.html

J

20-06-2005, 09:14 PM	#1 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	training weights... Just one quick question is it better/more effective to do 4 reps of 4 with big weights or 4 reps of 10 or more with smaller weights in general? Thanks in advance guys

20-06-2005, 09:32 PM	#2 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Do you mean 4 sets with 4 reps using heavy weights and 4 sets with 10+ reps using moderate weight. If so the general best overall rep range is between 6-10 reps for muscle growth and strength. J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

20-06-2005, 10:47 PM	#4 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Depending on experience and what bodypart you are training determines the amount of sets required, also your own genetics. The rep range also is the same. Some people respond better to a certain rep amount on a certain bodypart than others. e.g My legs always respond better to 6-8 reps to add solid mass, my shoulders respond better to 8-10 reps, but my triceps respond better at 10 reps plus supersets The amount of sets to perform on each bodypart comes down to mainly your experience of training and the size of the muscle group. Are you asking how many sets for a certain bodypart or each bodypart? J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

21-06-2005, 09:20 AM	#6 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Youre best bet is to start with a beginners programme which works the whole body in a workout and keep the sets quite low until your body/muscles are advanced far enough to cope with a split schedule. Have a look at a garrys beginners routine in the training section, its a great schedule and I used a similar schedule not only as a beginner but as an intermediate level. http://musclechat.co.uk/about1234.html J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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20-06-2005, 09:56 PM	#3 (permalink)
wijcc Under Construction Join Date: Jun 2005 Posts: 12 Rep Power:	yep sorry my mistake, is 4 sets of 8-10 reps of each excerise enough?