I have a question about sets & reps. Very bottom are the specific questions.
Back to weight lifting in last 8 months.
Was able to up the weight in each exercise to a decent weight for me and raised my reps too. IF I do 2 sets of it all, the 2nd set is a lower weight and lower reps and not as serious as it probably should be.
Pretty much every workout I only get through one good set of each exercise(4-5). Keep wondering how to go up from here and I think only doing one set is not in my best interest. I know I should be trying to do more sets. But I need more clarity on some things
A. Do I still go till failure on my first round of exercises? Despite the fact that a 3rd round of it all seems impossible after my 1st??
B. Should I cut down my weight and reps so that I can do more sets?(I.e, not go till failure on first set?) I could lower the weight and reps I have and focus on better form to try to get through a solid 2 sets?
p.bxtrm
:
One set is perfectly fine. The bigger you get the more volume is needed to get the same results.
But in general, it's always better to do high frequency and low volume.
When you're not getting the results anymore you have to increase volume, with that you increase recovery demands and can't do the same frequency anymore.
Goal should always be to train with highest frequency possible.
You have about 24-48h of muscle building after a workout.
You want as many of those windows as you can get.
1-2 sets can be done every other day.
3-4 sets every third day.
6-8 sets every forth day.
Muscles that stretch a lot during workout in the lower range, muscles that don't in the higher range. Stretching cause more damage and recovery demands.
Same reason why over focusing on lengthened training is a bad idea.
Very few people have the need for more than 3-4 sets in a session to maximize gains.
Those who do most likely are at a pro bodybuilder size.
For reps, I like to stay in the 4-8 reps range. All the hypertrophic signaling without any unnessesary recovery demands.
But we also have to account for the volume. We want to get enough effective reps close to failure. At lower volumes we can do 8-12 reps without worrying about recovery, and make sure to get enough effective reps.
At 6-8 sets we can get away with a lot of 3-5 reppers and still get a lot of effective reps.
First set I aim for lower range, then lower weight about 10-15% depending on muscle and aim for upper range on second set.
Resting 2-3 min between sets depending on muscle.
All sets taken to technical failure. When I have to alter form to proceed, I stop.
Altering first set to be able to do a second set is not gonna help in any way.
The primary factor for for bulding muscle is mechanical tension, heavier weights = more mechanical tension.
Lower weights and/or reps to be able to do a second set give you the same mechanical tension but since you did more you also increased recovery demands.
mkollo
:
Progressing slowly after injury is a good idea. However, it is good for healing to move muscles around the injury. You could do one heavy set and two light sets. Really just half the weights for heavy set, and you rather focus on nice form and controlled movement. Eventually you can start increasing those weights.
tr.85
:
How long are you resting for between sets?
4-5 reps seems low. Are you trying to do a 5x5?
You should only really increase weight when you're able to complete all reps/sets that you set out to achieve.
Don't think of it as weight lifting - that's what they do in the olympics to win medals. Think of it as weight training - you're practising the movements to get better at them.
Carphill007
:
For many exercises you’ll want to stay within an 8-12 rep range. Each set should take you to the same “relative perceived effort” (RPE). That doesn’t have to be complete failure but close (1-3 reps) is best. For your first set you want to pick a weight that you think you can get the higher end of that rep range for (eg 12). Then next set you may only get 10 for the same RPE and 8 for the 3rd. If you think you’ll not get at least 8, I’d drop the weight and stay in the rep range. The key is for each set to take you the same proximity to failure (RPE). If your strength is falling off too fast, try longer rests in between.
9 comments
But in general, it's always better to do high frequency and low volume.
When you're not getting the results anymore you have to increase volume, with that you increase recovery demands and can't do the same frequency anymore.
Goal should always be to train with highest frequency possible.
You have about 24-48h of muscle building after a workout.
You want as many of those windows as you can get.
1-2 sets can be done every other day.
3-4 sets every third day.
6-8 sets every forth day.
Muscles that stretch a lot during workout in the lower range, muscles that don't in the higher range. Stretching cause more damage and recovery demands.
Same reason why over focusing on lengthened training is a bad idea.
Very few people have the need for more than 3-4 sets in a session to maximize gains.
Those who do most likely are at a pro bodybuilder size.
For reps, I like to stay in the 4-8 reps range. All the hypertrophic signaling without any unnessesary recovery demands.
But we also have to account for the volume. We want to get enough effective reps close to failure. At lower volumes we can do 8-12 reps without worrying about recovery, and make sure to get enough effective reps.
At 6-8 sets we can get away with a lot of 3-5 reppers and still get a lot of effective reps.
First set I aim for lower range, then lower weight about 10-15% depending on muscle and aim for upper range on second set.
Resting 2-3 min between sets depending on muscle.
All sets taken to technical failure. When I have to alter form to proceed, I stop.
Altering first set to be able to do a second set is not gonna help in any way.
The primary factor for for bulding muscle is mechanical tension, heavier weights = more mechanical tension.
Lower weights and/or reps to be able to do a second set give you the same mechanical tension but since you did more you also increased recovery demands.
4-5 reps seems low. Are you trying to do a 5x5?
You should only really increase weight when you're able to complete all reps/sets that you set out to achieve.
Don't think of it as weight lifting - that's what they do in the olympics to win medals. Think of it as weight training - you're practising the movements to get better at them.
I also dont feel 100% on my first set even after general warmup. I often need a specific 1 set warmup
so 1 is usually lighter then I go for my 3-4 set.
following sets for me should be either same weight less reps or same, or increase weight but possibly less reps.
lower weight and reps for a 2nd set might mean you went too intense on the first. or maybe give yourself more rest time to recover.