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Sets & Reps - Got a question regarding the sticky

  • 31-08-2011 12:09am
    #1
    Registered Users, Registered Users 2 Posts: 5,692 ✭✭✭


    1. 80-100% of 1 rm: 1-3 reps X 5 sets = strength gains
    2. 50-70% of 1 rm: 4-8 reps X 4 sets = A combination of both strength and size gains
    3. 40-60% of 1 rm: 10-15 reps X 3 sets = Size gains
    4. 30% of 1 rm: 15 or over reps X 2 sets = Muscular Endurance
    5. 30-100% of 1 rm: with any reps or sets with explosive speed = power gains

    So I'm looking for both strength and size gains.. But whats the difference between size gains vs. strength gains.. surely one implies the other?

    So according to that post in the sticky I should be doing less reps on a higher weight? By 1 rm I'm assuming the weight at which I can only achieve 1 rep.. So I should be lifting anything between 50% and 70% of that weight for 8 reps x 4 sets.. Should I be able to complete the 4th set or is it until failure?

    Sorry for being a noob :pac:

    Edit: Also, how long should I wait between sets? 1-2 mins?


Comments

  • Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    Danger781 wrote: »
    [/LIST]
    So I'm looking for both strength and size gains.. But whats the difference between size gains vs. strength gains.. surely one implies the other?
    You would imagine so, that the power potential in a muscle is proportional to its size. But this isn't the exactly the case.

    The mechanism for increase a muscles size and/or strength is hypertrophy. But there are two forms of hypertrophy.

    The rep ranges above are the ranges that promote maximum strength or size gains. But understand that the two forms of hypertrophy will almost never occur in isolation. Strength training will cause some size gains, and visa versa. The difference is which increases happens at the higher rate.
    So according to that post in the sticky I should be doing less reps on a higher weight? By 1 rm I'm assuming the weight at which I can only achieve 1 rep.. So I should be lifting anything between 50% and 70% of that weight for 8 reps x 4 sets.. Should I be able to complete the 4th set or is it until failure?

    That's exactly what 1RM refers to.
    8 reps sets would tend towards size over strength. I'd recomend 5 reps and 5 sets. Notice this is still in the "size and strength" range above. This is generally the typical structure of a strength program, but there is also plenty of potential of size gains.

    You don't want to work to failure everytime. Nor do you work at the same weight every session. Linear progression is key. Start at a light weight, even an empty bar 20kg, and add to the bar every session/week.
    Edit: Also, how long should I wait between sets? 1-2 mins?

    When ever you feel you are ready. At the start with the lighter weights, you'll be fine after 30-60 seconds. As you work through the weights and approach your 5 rep max, you need 2 mins or more


  • Registered Users, Registered Users 2 Posts: 5,692 ✭✭✭Danger781


    Thanks Mellor - That's really helpful :)

    Let's say I go the gym 3-4 times per week, should I be looking to increase the weights every week, or every second session or what?

    I'm relatively new to the gym so I don't know if this is too much to do in one session but should I be doing 5 x 5 on all of these?

    This is what I did the last time I was there:
    3 sets of 10 reps:
    Pec Fly - 35kg
    Rear Deltoid - 25KG
    Leg Press - 90KG
    Leg Extension - 60KG
    Leg Curl - 20KG
    Bicep curl - 7.5KG (Dumbbells)
    Low Row - 30KG
    Tricep Curl - 30KG
    Seated Calve Raise - 40KG
    Shoulder Press - 5KG


  • Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    Those are mostly isolation exercises, where you put the laod on a single muscle alone.
    Compound movements (where you use multiple muscle and joints) are prefered really. Isolation movements have their place, but starting off, the best thing you can do is the big compound lifts.

    Bench press, overhead press, squats, deadlifts, pull-ups/chins ups, and maybe power cleans (these are trickier to get right, but a great exercise)
    Each of these done with a barbell.

    There are numourous ways to structure these, the best for you likely depends on which exercises you prefering the most. most like how often you want to deadlift, if you want to power clean, and how often you want to do pull-ups or chin ups

    Here's about 4 examples
    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs


    As for increasing, start with the barbell alone. That's 20kg, from here you can increase every session by 2.5kg for bench and overhead press, and 5-10kg for squat and deadlift.
    After a while it will get tougher, so you'll have to drop it down to increases every week.


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