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Strength Regime (Sets and Reps)

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  • 17-06-2014 8:03am
    #1
    Feelgood
    Registered Users Posts: 2,191 ✭✭✭


    Hi there fellow fitness enthusiasts....

    I think I put together a pretty decent strength plan for myself, basically from taking a look at what personal trainers are doing at my gym.

    The only thing I am confused about is how to put together sets and reps.
    The methods used seem to vary between trainers.

    I noticed that most trainers use 5 sets of 10 reps, incrementing the weight on each set. The other method I noticed was sets like 10 - 3 - 3 - 3 - 3 - 15, incrementing the weight again, but on the last set of 15 dropping the weight back down.

    Would appreciate if someone could explain a good method to use and how to calculate the weight increments or point me in the direction of some good reference material.

    Cheers :)


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    #2
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    Why are you making your own plan and not just using an established plan, is there a specific area/weakness etc you are looking to concentrate on? What is your goal?


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    #3
    jugger0
    Registered Users Posts: 1,453 ✭✭✭jugger0


    Here ya go, http://stronglifts.com/

    Most trainers don't have a clue what they are doing by the way.


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    #4
    Mellor
    Registered Users Posts: 39,085 ✭✭✭✭Mellor


    What exercises did you include? If you are missing the basics regarding sets/reps there's a chance that you'll have holes in the program too.

    Also how do you know that the trainers you were copying were programming fir strength?


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    #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Just go do this; http://revolutionfitness.ie/free6weektransformation


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    #6
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    Hanley wrote: »
    Just go do this; http://revolutionfitness.ie/free6weektransformation

    "your" :mad:


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    #7
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    runawaybishop wrote: »
    "your" :mad:

    Get over it.


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    #8
    Feelgood
    Registered Users Posts: 2,191 ✭✭✭Feelgood


    runawaybishop wrote: »
    Why are you making your own plan and not just using an established plan, is there a specific area/weakness etc you are looking to concentrate on? What is your goal?

    I am basically looking to get stronger to the point that I can do dips, pullups, chin ups, push ups etc with ease. I have been dabbling a little bit with olympic weight lifting recently and would like to get a lot better at it. I couldn't really find an established plan to suit these goals. To be honest I am pretty new to strength training and all the jargon. The amount of information available is mind boggling, its hard to know where to start. It
    jugger0 wrote: »
    Here ya go, http://stronglifts.com/

    Most trainers don't have a clue what they are doing by the way.

    Excellent, thanks for this. I am well aware that most trainers are pretty useless, they also charge around $85 an hour in Australia. I refuse to pay that. I am sure there are some really good trainers out there, but I have yet to come across one that is worth that money. This is the reason I am trying to teach myself.

    Mellor wrote: »
    What exercises did you include? If you are missing the basics regarding sets/reps there's a chance that you'll have holes in the program too.

    Also how do you know that the trainers you were copying were programming fir strength?

    I am basically looking for an all round strength program. From what I have learned, it is best to focus on compound exercises. I have a 3 sessions per
    week that look like this:

    Day 1:
    Deadlift
    Lat Pull Down
    Front Squats
    Seated Row
    Preacher Curls

    Day 2:
    Strict Press
    Push Press
    Upright Row
    Dips
    Preacher Curls

    10 minutes of Kettle bell swings, push ups, grass hoppers.

    Day 3:
    Back Squats
    Bench Press
    Preacher Curls
    Weighted lunges

    Would appreciate any advice or tips. I don't really know if the trainers are programming for strength to be honest. I just kinda presumed if they are incrementing weights that they are?.

    Cheers.


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    #9
    runawaybishop
    Registered Users Posts: 9,500 ✭✭✭runawaybishop


    Hanley wrote: »
    Get over it.
    No, your get over it.
    Feelgood wrote: »
    I am basically looking to get stronger to the point that I can do dips, pullups, chin ups, push ups etc with ease.

    Stronglifts or starting strength so, no need to mess about writing your own.


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