Quantity Vs Quality

Gumbyman

Howdy,

Just wondering which is better for weights and resistance machines? Are you better off doing one set of a really big weight or a few sets of a more tolerable weight?

Sometimes I'm stuck for time in the gym and just lash on whatever I can and get it done with manage but then wonder is it any use? If I lift the same amount of weight in a session does it matter whether it is spread out or intense?

Thanks,
G.

EileenG

There are lots of different patterns of lifting which work. However, the routine which seems to get the best result for most people is something like 3 sets of 8-10 reps of a weight that will just about let you finish your sets. Or try 5 sets of 5 reps with a heavier weight.

Occasionally, train to failure (keep going until there is no way you can get that bar up again without help). Constant failure training is likely to leave you exhausted and injury-prone.

Try a 20 rep breathing set. Pick a weight that will allow you to do 10 reps, and do 20, with a pause for 4 breaths between each rep. One set and you're finished - literally!

If you do a very heavy day, follow it with a day where you do lighter weights and higher reps.

If you are really stuck for time, I'd do something like squats, deadlifts, bench press and BB row. You can superset to save time. You could be finished in 20 minutes, and crawling out of the gym.

Colm_OReilly

The heavier the better.

The closer your lifts are to your 1RM the greater a response you'll get.

3 sets of 8-10 reps is what most people in commercial gyms do, mainly because that's what they're told to do. I'd question the efficicacy of that over the training programs of powerlifters, olympic lifters, sportspeople, and probably even competitive bodybuilders (although I'm unsure of the last one)

Gumbyman

Hi guys,

Thanks a lot for the info - much appreciated. Some really useful tips there Eileen.

Colm - I'm guessing 1RM is one rep maximum?

Thanks again,
Gumby.

Colm_OReilly

Yep, when you're writing about the same thing again and again, you forget about the acronyms.

Mucho Apologeto,
Colm