extend your set or do an extra set?

Mecha_Trueno

hi, i've always wondered which one is better (and which is better for what). people i've asked have always given me different answers, so i just wanna know how the answers vary on here.
anyway, lets say for example, you do 3 sets of 15 reps on some machine. after some time, when you've improved/gotten stronger and feel like your current work wout isn't doing enough for you, is it better to do more reps per set, say 20? or just fit in another set of 15 after? (i.e. 4 sets)

of course i know im gonna get different answers here as well. but which is better for what purpose? (e.g. toning, building etc)

Colm_OReilly

Firstly, you'll get far more benefits from free weights and bodyweight stuff than you will at Machines.

Secondly, and this is a very general guideline, but you should probably train in a lower rep range than that for most purposes.

Now, as a novice, you can and should be increasing the weight each workout, so on Monday if you squat 3 sets of 5 reps at 40Kg, Wednesday you should squat about 42.5Kg-45Kg, depending on how heavy Monday was.

Hope this helps,
Col

Hanley

Mecha_Trueno wrote: »

hi, i've always wondered which one is better (and which is better for what). people i've asked have always given me different answers, so i just wanna know how the answers vary on here.
anyway, lets say for example, you do 3 sets of 15 reps on some machine. after some time, when you've improved/gotten stronger and feel like your current work wout isn't doing enough for you, is it better to do more reps per set, say 20? or just fit in another set of 15 after? (i.e. 4 sets)

of course i know im gonna get different answers here as well. but which is better for what purpose? (e.g. toning, building etc)

There's never just A or B. There's always C - Increase the weight.

rubadub

Lately I have been doing just one set, but I get maybe 8 reps in and maybe 8 more negatives straight after. Takes less time than 2 sets of 8 since there is no rest time, and also I feel it a lot more the next day than 3x8reps would.

You do need breaks after negatives but I usually do it when I know I will not be doing it again for 4+days.

Hanley

rubadub wrote: »

Lately I have been doing just one set, but I get maybe 8 reps in and maybe 8 more negatives straight after. Takes less time than 2 sets of 8 since there is no rest time, and also I feel it a lot more the next day than 3x8reps would.

You do need breaks after negatives but I usually do it when I know I will not be doing it again for 4+days.

You probably feel it more because you're doing so many negatives. Common wisdom says concetric portion of the lift is the one which causes the most "damage" to the muscle, hence leading to more DOMS the next day!

Another good one you might wanna try is a rest-pause set. It's got a great reputation in bodybuilding circles for it's size and strength gain possibilities. Basically you do max reps, rack the weight, take 15 deep breaths, max reps again, 15 deep breaths, max reps again, collapse.

Brian?

Hanley wrote: »

You probably feel it more because you're doing so many negatives. Common wisdom says concetric portion of the lift is the one which causes the most "damage" to the muscle, hence leading to more DOMS the next day!

Another good one you might wanna try is a rest-pause set. It's got a great reputation in bodybuilding circles for it's size and strength gain possibilities. Basically you do max reps, rack the weight, take 15 deep breaths, max reps again, 15 deep breaths, max reps again, collapse.

Does this have the same effect as doing a set where you pause between reps for 2-3 seconds, like the 20 rep squat method?

Hanley

briankeating wrote: »

Does this have the same effect as doing a set where you pause between reps for 2-3 seconds, like the 20 rep squat method?

It's just another tool.... is it superior to 20 reps? Nope. Is it inferior to 20 reps? Nope.

Brian?

Hanley wrote: »

It's just another tool.... is it superior to 20 reps? Nope. Is it inferior to 20 reps? Nope.

I kinda figured that, I was just wondering if it effects your body the same way in terms of strength/size gains.

I am guessing if bodybuilders do it, its a tool for primarily adding size?

Hanley

briankeating wrote: »

I kinda figured that, I was just wondering if it effects your body the same way in terms of strength/size gains.

I am guessing if bodybuilders do it, its a tool for primarily adding size?

No it'd definitely have strength benefits too.

Gillo

I normally do 2 x 12 and 1 x 15, it seems to help. My instructor years ago told me that it's the last few lifts when your muscles are starting to strain that have the most effect.

But as Hanley pointed out, different strokes for different folk's, try a few different things over the next while and see which works for you. As Colm O'Reilly said, moving to free weights will help also, the one thing I found though was it's easier if you drop the weight for the first few sessions though as you have to concentrate on form a lot more.

Off topic, but someone earlier mentioned DOMS, I've heard the word thrown about a fair bit here the last while, what are they?

Brian?

Cool, cheers.

I might give it a go if I ever feel like I want to pass out in the gym

Reyman

Gillo wrote: »

I

Off topic, but someone earlier mentioned DOMS, I've heard the word thrown about a fair bit here the last while, what are they?

Doms = Delayed onset muscle sorenesss. Or - when your muscles feel stiff the day after a hard session.

Gillo

Thanks, feel stupid now, thought it was some sort of training technique

Mecha_Trueno

thanks for all the answers guys!

i've been going to my local gym for 6+ years and i didnt know what DOMs are lol:p but yeah my muscles do "feel stiff the day after a hard session" whenever i do try this:

Another good one you might wanna try is a rest-pause set. It's got a great reputation in bodybuilding circles for it's size and strength gain possibilities. Basically you do max reps, rack the weight, take 15 deep breaths, max reps again, 15 deep breaths, max reps again, collapse

There's always C - Increase the weight.

this i do anyway.

Hanley

Mecha_Trueno wrote: »

this i do anyway.

Well if you're increasing the weight and still able to get extra weight, you need to add more

ZENER

If it's relevant my workout is like this: 10Km Cycle burning about 250 calories, Weights: chest press start at 4x6reps@95KGs, 2x6reps100KGs, 2x6reps 105KGs, 1x6reps110KGs. Next month I'll reduce the 95's and increase the 110KGs to 2X - I use this kind of procedure for all my exercises - lower weight to higher weight. Seems to be working for me so far but would like to hear other's opinions on this approach. Has the OP tried this approach ? I've read that this approach builds better stamina.

My approach has always to be increase the upper weight reps while reducing the lower weights. This gives me a better personal best, physiologically it helps me improve my personal bests which is a positive for me. I know others who always do their reps at the same weight, i.e. 5x10@100KGs, is this better ? All my workouts take this format.

I'm sorry if you think I'm hi-jacking this thread but it appears the OP and I have similar goals.

ZEN

Mecha_Trueno

ZENER wrote: »

If it's relevant my workout is like this: 10Km Cycle burning about 250 calories, Weights: chest press start at 4x6reps@95KGs, 2x6reps100KGs, 2x6reps 105KGs, 1x6reps110KGs. Next month I'll reduce the 95's and increase the 110KGs to 2X - I use this kind of procedure for all my exercises - lower weight to higher weight. Seems to be working for me so far but would like to hear other's opinions on this approach. Has the OP tried this approach ? I've read that this approach builds better stamina.

My approach has always to be increase the upper weight reps while reducing the lower weights. This gives me a better personal best, physiologically it helps me improve my personal bests which is a positive for me. I know others who always do their reps at the same weight, i.e. 5x10@100KGs, is this better ? All my workouts take this format.

I'm sorry if you think I'm hi-jacking this thread but it appears the OP and I have similar goals.

ZEN

no i'm totally with you. its similar to how my work out goes, i.e. start on lighter weight and work up to my max weight, except i do typically longer sets (15 reps or so). might try how you suggested, i.e. many sets of 6 reps.
lol, what a coincidence, my max weight right now on chest press is 110kg as well. although i've only recently reached that (just before summer).

btw, what's "OP"? as in the thread starter?

ZENER

Mecha_Trueno wrote: »

no i'm totally with you. its similar to how my work out goes, i.e. start on lighter weight and work up to my max weight, except i do typically longer sets (15 reps or so). might try how you suggested, i.e. many sets of 6 reps.
lol, what a coincidence, my max weight right now on chest press is 110kg as well. although i've only recently reached that (just before summer).

btw, what's "OP"? as in the thread starter?

OP = Original Poster as far as I know.

I find the build up approach gives me something to aspire to as there's always room to stick on an extra set of 6 at a higher weight if you feel up to it without compromising your workout and possibly putting you off. Did you start off this way or was it something someone else suggested to you ? The trainer at SportsLink Santry started me on this method 4 years ago. I'd be afraid to change it now in case I lost interest due to poor reps.

ZEN

Mecha_Trueno

Did you start off this way or was it something someone else suggested to you ?

it was 'one of the ways' the supervisor/instructer suggested. told me to experiment a bit and see what i'm comfortable with. now i've been doing it for years.

I'd be afraid to change it now in case I lost interest due to poor reps

yup, get what you mean. there's the fear that if you change right now then go back to it, you might not be able to do your previous work out as good.