tr.85
:
I get the impression that you're starting out with lifting and that's great!
When learning the lifts, I don't believe there is such a thing as too many reps, as long as you're able to perform them with good form. Think of it as practising the movement - it is called weight training after all.
Not only the concentric, but hold in the contracted position for a 3 count and control the eccentric. Get comfortable with the movements.
Once you're comfortable with all parts of the lift, add a little weight and go again.
It sounds cliche, but lifting is a journey. Take your time, embrace it and you'll eventually get results to be proud of.
GingerPower24
:
One thing I do once things seem too easy and I read it somewhere don’t ask me
Where is to do a half rep and then a full rep. I’m focusing on activating my muscles in many ways vs just building muscle, longevity and more. I also enjoy working out!
Carphill007
:
The science supports hypertrophy up to 30 reps (and it likely never fully plateaus). The issue for me with reps that high is that it’s tough to really estimate how close to failure you are. You’ll likely get a ton of metabolite build up and fatigue and those might stop you well before the muscle is close to mechanical failure. For that reason, if I can hit 15 or more on the 3rd set, it’s time to add weight to get into the 8-12 range and I’ll try to progress over weeks from there.
p.bxtrm
:
Well not too much for bulding muscle. But too much to grow muscle as quickly as possible. I'd say 5-8 range is the most hypertrophic over time. You get the same stimulating effect from 5 reps in a single set as 10, 15, 20, 30 if all taken to failure. But less fatigue and lower recovery demands with lower reps/higher weight, so you can increase frequency and over time get more anabolic signaling. Along with how lower reps also builds more strength, meaning over time you'll get more mechanical tension from each set.
So it's a double positive going lower in reps.
Get in, get as much anabolic signaling as needed for as little recovery demands as possible, get out and do it all over again as soon as possible.
But it's also a skill to generate as much mechanical tension as possible in a set. The better you get at the movement, the fewer sets you need, creating less recovery demands.
If you're good at lifting, both for technique and for the ability to push yourself to the limits, 1 set per muscle every other day for the first 12-24 months in the gym gonna yield results most can only dream about.
but it's not either or and not black and white. Use this as a rule of thumb.
Judging by your question, you aren't very experienced so stay on the higher end of reps/lower weight and focus on near perfect form. slow execution, not to failure.
Also, I highly recommend someone to teach you, bad form can really hurt once you start lifting serious weight.
pseb
:
When I can get to 15+ reps I add weight. I try to stay between 8-15 reps per set. Once I build up strength and can do 15 reps with good form I go ahead and add more weight. That’s just me. There are many theories about peak rep/set #”s. Just make sure you stay on top of your form. Otherwise injuries could occur.
BullDogRon
:
I like to go light weight and 15-20 reps my first set. Next 3 sets I add weight each set and still like to get between 12-20 reps. look at some of my past workouts.
10 comments
When learning the lifts, I don't believe there is such a thing as too many reps, as long as you're able to perform them with good form. Think of it as practising the movement - it is called weight training after all.
Not only the concentric, but hold in the contracted position for a 3 count and control the eccentric. Get comfortable with the movements.
Once you're comfortable with all parts of the lift, add a little weight and go again.
It sounds cliche, but lifting is a journey. Take your time, embrace it and you'll eventually get results to be proud of.
Where is to do a half rep and then a full rep. I’m focusing on activating my muscles in many ways vs just building muscle, longevity and more. I also enjoy working out!
So it's a double positive going lower in reps.
Get in, get as much anabolic signaling as needed for as little recovery demands as possible, get out and do it all over again as soon as possible.
But it's also a skill to generate as much mechanical tension as possible in a set. The better you get at the movement, the fewer sets you need, creating less recovery demands.
If you're good at lifting, both for technique and for the ability to push yourself to the limits, 1 set per muscle every other day for the first 12-24 months in the gym gonna yield results most can only dream about.
1-3 reps max strength
4-8 strength
9-15 hypertrophy
15+ cardio
but it's not either or and not black and white. Use this as a rule of thumb.
Judging by your question, you aren't very experienced so stay on the higher end of reps/lower weight and focus on near perfect form. slow execution, not to failure.
Also, I highly recommend someone to teach you, bad form can really hurt once you start lifting serious weight.