Good day Everyone,
I'm not expert like most of people here , so i'm trying to hear everybody thoughts on this,
Would it be recommended to start with a warmup set then heavy load till failure, then reduce the weight for next set and go to failure.
Or. start light and increasing the weight and reducing the number of reps for each set.
My ultimate goal is to lose some of the body fats.
The_Fatnessguru
:
I'd say 99.99% of people, especially beginners, use programs that are overly complicated. If you like experimenting, by all means, do what is fun for you. But the benefits are very minimal, compared to a "standard" program.
Especially if your goal is to lose weight, don't overthink the gym.
2-3 times a week full body 3*8-10 (squat, pull/row, Benchpress, core + whatever accessories you want) and 1-2 hours of cardio (20+minutes per cardio session) per week.
Focus your thinking on how to make sure you actually go to the gym, and meal planning.
Enough protein, roughly 1-2g/kg bodyweight. If you count kcal and track intake correctly (!) aim for 95-105% of your maintenance. Lower will lose fat quicker, higher will grow a bit more muscle. If you don't track kcal, base every meal around protein, add a fiber source, then add carbs. Stick to it, for weeks, it'll feel good ; months, it'll start to show; years, it'll be real progress.
p.bxtrm
:
You lose fat in the kitchen and gain or maintain muscle in the gym.
For maintaining muscle how you train hardly matters at all.
As long as mucles get a signal to be maintained you're good.
No need to hit failure, I'd advice not to when recovery is lacking from kcal deficit.
StaneC
:
Don’t go extremely heavy. If you can easily, no effort at all, do 12 reps, double the weight and try how many reps can you do. If you are between 8 and 15, you are fine. Then do another set with same weight and if you are able to do half or less reps, your muscle(s) is done. Move on another exercise. After a while you will figure it out what range suits you most for which muscle: 6-8, 8-10, 8-12, up to 14, 15,… you will progress rapidly at the beginning, then weights increase will slow down.
pseb
:
Hi DX. You’ll want to take a look at nutrition. You need to burn more calories than you spend. As far as lifting strategies there are a million. Personally I’ve experimented with drop sets but I found that they took too much out of me too fast. Couldn’t complete my workouts. For me a good couple warmup sets with a couple working sets are good. 1st working set with 2-3 reps left in the tank and last to failure is my go-to. But everyone has a system. I suggest you experiment and find what you like best. Be easier to be consistent that way.
5 comments
Especially if your goal is to lose weight, don't overthink the gym.
2-3 times a week full body 3*8-10 (squat, pull/row, Benchpress, core + whatever accessories you want) and 1-2 hours of cardio (20+minutes per cardio session) per week.
Focus your thinking on how to make sure you actually go to the gym, and meal planning.
Enough protein, roughly 1-2g/kg bodyweight. If you count kcal and track intake correctly (!) aim for 95-105% of your maintenance. Lower will lose fat quicker, higher will grow a bit more muscle. If you don't track kcal, base every meal around protein, add a fiber source, then add carbs. Stick to it, for weeks, it'll feel good ; months, it'll start to show; years, it'll be real progress.
For maintaining muscle how you train hardly matters at all.
As long as mucles get a signal to be maintained you're good.
No need to hit failure, I'd advice not to when recovery is lacking from kcal deficit.