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How Many Reps???

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How Many Reps??? - 9/22/2005 8:42:49 AM

Westgrove

Posts: 100
Joined: 8/23/2005
From: Uppsala, Sweden
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I've been reading up on bodybuilding for about two months now, and have done some weightlifting for 1.5 months; up to date I haven't found any simple answer to how many reps one should do for each exercise. On some sites it says one should do few reps with heavy weights, others say 12-15 reps with medium weights. Personally I've been doing few reps with heavy weights, going after the principle that I should barely be able to do 6 reps with a certain weight, and then use that weight until I can do barely 8 reps, when I should change to a new weight that I can barely do 6 reps with, and so on. (I don't know where I picked up this method.) Now I read an article on bodybuilding.com that suggested doing few reps/heavy weights on the first two sets and several reps/medium weights on the last two.

So, how many reps should I do if I want to build muscles at the fastest rate?

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RE: How Many Reps??? - 9/22/2005 9:32:34 AM

Minotaur

Posts: 337
Joined: 9/12/2005
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quote:

ORIGINAL: Westgrove

Personally I've been doing few reps with heavy weights, going after the principle that I should barely be able to do 6 reps with a certain weight, and then use that weight until I can do barely 8 reps, when I should change to a new weight that I can barely do 6 reps with, and so on.

Depends on your goal. What you're doing is fine for muscle building.

Anything less than 4-6 reps is generally for strength (powerlifting PRs, strongman); over 10-12 is mor endurance and circuit training. Rep ranges in between (6-10) will give you size and strength, and depends on the person and the routine you are using.

Im currently doing Max-OT which calls for warm ups of 12,10,6,3,1 (I usually skip the 1 rep set), then 3 work sets of 4-6 reps. But for some movements, like last night's triceps, I did sets of 10 reps. So yeah, you can mix 'em up.

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RE: How Many Reps??? - 9/22/2005 11:06:30 AM

taylorssportsproduct

Posts: 16
Joined: 9/21/2005
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quote:

ORIGINAL: Minotaur

quote:

ORIGINAL: Westgrove

Personally I've been doing few reps with heavy weights, going after the principle that I should barely be able to do 6 reps with a certain weight, and then use that weight until I can do barely 8 reps, when I should change to a new weight that I can barely do 6 reps with, and so on.

Depends on your goal. What you're doing is fine for muscle building.

Anything less than 4-6 reps is generally for strength (powerlifting PRs, strongman); over 10-12 is mor endurance and circuit training. Rep ranges in between (6-10) will give you size and strength, and depends on the person and the routine you are using.

Im currently doing Max-OT which calls for warm ups of 12,10,6,3,1 (I usually skip the 1 rep set), then 3 work sets of 4-6 reps. But for some movements, like last night's triceps, I did sets of 10 reps. So yeah, you can mix 'em up.

Excellent reply!!

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RE: How Many Reps??? - 9/22/2005 11:45:49 AM

Minotaur

Posts: 337
Joined: 9/12/2005
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Thank you! Smile

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"My, I'll bet you monsters lead interesting lives. I said to my girlfriend just the other day: "Gee, I'll bet monsters are interesting," I said. The places you must go and the things you must see. My stars! And I'll bet you meet a lot of interesting people, too. I'm always interested in meeting interesting people."

(in reply to taylorssportsproduct)

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RE: How Many Reps??? - 9/22/2005 2:16:07 PM

Westgrove

Posts: 100
Joined: 8/23/2005
From: Uppsala, Sweden
Status: offline

Minotaur, thanks for the answer. What's Max-OT? Do you do it before all exercises?

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RE: How Many Reps??? - 9/23/2005 8:20:34 AM

Minotaur

Posts: 337
Joined: 9/12/2005
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Max-OT is a workout routine. Here is the main page. It's free, there's no obligation. http://www.ast-ss.com/max-ot/intro.asp

Here's a blurb about Max-OT from the website...

In a nut shell, but nowhere near complete, you can summarize Max-OT like this:

Train only 1 or 2 muscle groups per workout/day.
Do 4 to 6 reps per set.
Do 6 to 9 total heavy sets per muscle group.
Rest 2 to 3 minutes between sets. (STR)
Each workout should last approximately 30 to 40 minutes.
Train each muscle group once every 5 to 7 days. (ITR)
Take a 1 week break from training every 8 to 10 weeks.

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RE: How Many Reps??? - 9/25/2005 10:42:44 PM

Altershock25

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Joined: 9/25/2005
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thats about it. At 18 I was 135, and now 25 I am 220 with about 15-20 percent BMI, not really sure. Definitely swole compared to what I was at, and the reply above, got me where I am today.

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RE: How Many Reps??? - 11/21/2005 2:15:39 PM

bodybuilding is life

Posts: 459
Joined: 11/18/2005
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ya if your cutting you need to be doing small weight with lots of reps, if your bulking up you should be doing heavey weight 8-10 reps, and if your just trying on gaining mass heavy heavy weight 3-4 reps. well good luck.

(in reply to Altershock25)

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