How many reps when lifting???
flippy1234
Posts: 686 Member
OK, I got your advice on using weights to tone up my flab now that my weight is down. Question...how many reps of each exercise do you do and how many sets of reps?
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Replies
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All depends on the program.
If you are new to lifting follow a structured progressive overload lifting program for beginners.
They all have set reps, sets, how long to rest, which exercises, when and how much to increase weight, etc.
Good programs are:
Stronglifts 5x5
Starting strength
New rules of lifting
ICF 5x5
Strong curves0 -
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All depends on the program.
If you are new to lifting follow a structured progressive overload lifting program for beginners.
They all have set reps, sets, how long to rest, which exercises, when and how much to increase weight, etc.
Good programs are:
Stronglifts 5x5
Starting strength
New rules of lifting
ICF 5x5
Strong curves
This. My training cycles call for everything from singles to 25 reps, depending on the movement in question.0 -
Iron_Miss_Canada wrote: »All depends on the program.
If you are new to lifting follow a structured progressive overload lifting program for beginners.
They all have set reps, sets, how long to rest, which exercises, when and how much to increase weight, etc.
Good programs are:
Stronglifts 5x5
Starting strength
New rules of lifting
ICF 5x5
Strong curves
This. My training cycles call for everything from singles to 25 reps, depending on the movement in question.
I echo this as well. I am not using these programs, but the program I am doing has it own set of specifics for the exercises/lifts performed.0 -
All depends on the program.
If you are new to lifting follow a structured progressive overload lifting program for beginners.
They all have set reps, sets, how long to rest, which exercises, when and how much to increase weight, etc.
Good programs are:
Stronglifts 5x5
Starting strength
New rules of lifting
ICF 5x5
Strong curves
Does this mean that you lift for 5 reps as heavy as you can and then do that exercise 5 times? I just want to be sure I understand.0 -
flippy1234 wrote: »All depends on the program.
If you are new to lifting follow a structured progressive overload lifting program for beginners.
They all have set reps, sets, how long to rest, which exercises, when and how much to increase weight, etc.
Good programs are:
Stronglifts 5x5
Starting strength
New rules of lifting
ICF 5x5
Strong curves
Does this mean that you lift for 5 reps as heavy as you can and then do that exercise 5 times? I just want to be sure I understand.
No, it means pick a well-regarded program (like one of the ones listed above, any of which will get you to your goal), read about that program, and follow it to the letter.
Each program is different as far as how heavy to lift, how many reps to lift, and how frequently (and by how much) to increase the weight you lift. All are effective.
I don't know about all of these, but Stronglifts starts with very light weights so you learn proper form.
Most women seem to like New Rules of Lifting for Women, and I'm sure there's a group here at MFP of women who've done it or are doing it. They can help you get started and answer your questions.0 -
OK, thank you!
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xmichaelyx wrote: »flippy1234 wrote: »All depends on the program.
If you are new to lifting follow a structured progressive overload lifting program for beginners.
They all have set reps, sets, how long to rest, which exercises, when and how much to increase weight, etc.
Good programs are:
Stronglifts 5x5
Starting strength
New rules of lifting
ICF 5x5
Strong curves
Does this mean that you lift for 5 reps as heavy as you can and then do that exercise 5 times? I just want to be sure I understand.
No, it means pick a well-regarded program (like one of the ones listed above, any of which will get you to your goal), read about that program, and follow it to the letter.
Each program is different as far as how heavy to lift, how many reps to lift, and how frequently (and by how much) to increase the weight you lift. All are effective.
I don't know about all of these, but Stronglifts starts with very light weights so you learn proper form.
Most women seem to like New Rules of Lifting for Women, and I'm sure there's a group here at MFP of women who've done it or are doing it. They can help you get started and answer your questions.
Yup.
I'd recommend googling a couple (or all) programs on that list and decide what fits your needs or interest best.
For example, stronglifts 5x5 is free and comes with an app, and is very simplistic with only the 5 main compound exercises.
Some of the others are books. Personally I am doing strong curves, which has 4 12 week programs. Each program has 3 blocks of four weeks after which the exercises change into a more difficult/advanced version. It incorporates those same five compound lifts, but also some extra exercises.
So again, read up on the programs and pick the one that best fits your goals, time availability and preference.0 -
I do 3 reps of 25. But I don't want to bulk up0
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As a women lifting weights you won't become bulky.mandymay01 wrote: »I do 3 reps of 25. But I don't want to bulk up
http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p10 -
Depends on the set force, progressive giant etc.0
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I got all my newbie gains doing 3 sets of 10. Currently doing 5 sets of 5. Three important rules:
1. Get your form right
2. Get your form right
3. Get your form right
Ideally a good trainer will help you get your form right (just one or two sessions), if not you can video yourself and compare with good demonstrations on youtube.
After you've got your form right, make sure your doing a weight such that the last rep of the set is a real struggle, so you could be aiming for 3 sets of 10, but actually only managing 10/9/7 - once you can do 10/10/10 then increase the weight slightly.0 -
mandymay01 wrote: »I do 3 reps of 25. But I don't want to bulk up
About that….nope not gonna happen even if you were lifting super heavy.
You might, if lucky, over the course of several years of lifting heavy in a slight calorie surplus, possibly, maybe, add a few pounds of muscle….which is NOT enough to be "bulky".
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Thank you all. Did weights yesterday...I'm soooooore.0
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flippy1234 wrote: »Thank you all. Did weights yesterday...I'm soooooore.
What did you end-up deciding on?0 -
Sam_I_Am77 wrote: »flippy1234 wrote: »Thank you all. Did weights yesterday...I'm soooooore.
What did you end-up deciding on?
Im doing 5 sets of 12 reps. But I will be sure to change things up. I may do 5 sets of 5 reps with heavier weights next time.0 -
flippy1234 wrote: »Sam_I_Am77 wrote: »flippy1234 wrote: »Thank you all. Did weights yesterday...I'm soooooore.
What did you end-up deciding on?
Im doing 5 sets of 12 reps. But I will be sure to change things up. I may do 5 sets of 5 reps with heavier weights next time.
Your workouts will be much more effective if you follow a program.0 -
flippy1234 wrote: »Sam_I_Am77 wrote: »flippy1234 wrote: »Thank you all. Did weights yesterday...I'm soooooore.
What did you end-up deciding on?
Im doing 5 sets of 12 reps. But I will be sure to change things up. I may do 5 sets of 5 reps with heavier weights next time.
At any rate, find a structured program to follow that has a progression model. Just randomly switching and doing stuff isn't going to work for you for very long and it sounds like the plan is kind of random right now. My comment isn't meant to be mean spirited, most people don't have the knowledge or experience to build their own program. Some of the programs mentioned above have been built over a long period of trial and error. One of Jim Wendler's training templates took him two years to get it to the point he wanted. I would reconsider much of what was stated above.0 -
Sam_I_Am77 wrote: »flippy1234 wrote: »Sam_I_Am77 wrote: »flippy1234 wrote: »Thank you all. Did weights yesterday...I'm soooooore.
What did you end-up deciding on?
Im doing 5 sets of 12 reps. But I will be sure to change things up. I may do 5 sets of 5 reps with heavier weights next time.
At any rate, find a structured program to follow that has a progression model. Just randomly switching and doing stuff isn't going to work for you for very long and it sounds like the plan is kind of random right now. My comment isn't meant to be mean spirited, most people don't have the knowledge or experience to build their own program. Some of the programs mentioned above have been built over a long period of trial and error. One of Jim Wendler's training templates took him two years to get it to the point he wanted. I would reconsider much of what was stated above.
Thanks for your advice. I do appreciate it.0 -
flippy1234 wrote: »Sam_I_Am77 wrote: »flippy1234 wrote: »Sam_I_Am77 wrote: »flippy1234 wrote: »Thank you all. Did weights yesterday...I'm soooooore.
What did you end-up deciding on?
Im doing 5 sets of 12 reps. But I will be sure to change things up. I may do 5 sets of 5 reps with heavier weights next time.
At any rate, find a structured program to follow that has a progression model. Just randomly switching and doing stuff isn't going to work for you for very long and it sounds like the plan is kind of random right now. My comment isn't meant to be mean spirited, most people don't have the knowledge or experience to build their own program. Some of the programs mentioned above have been built over a long period of trial and error. One of Jim Wendler's training templates took him two years to get it to the point he wanted. I would reconsider much of what was stated above.
Thanks for your advice. I do appreciate it.
Good, I'm glad I didn't come off in a bad way. When you have a well-structured plan you'll know exactly what you're doing the next session and how much weigh you need to use; heck you'll know how much weight you'll need the next week and even 4 to 6 weeks out depending on the program you're following. This takes out all the guess work, ego, etc., so you can just go focus on your training, get some quality lifting in, and get the hell out of the gym and onto more important things.
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There are a lot of guys who wish that bulking up was as easy as some women make it seem. Lift some weights and all of a sudden wake up one day exclaiming "ehrmagerd, I'm bulky!".mandymay01 wrote: »I do 3 reps of 25. But I don't want to bulk up
"Bulking up" takes a caloric surplus, lots of very hard work and lots of time. Lifting in a certain rep range won't just automatically make you bulky. And even if you are the 'speshul snowflake' who can mysteriously and unexplainably pack on pounds of muscle mass in defiance of the laws of physiology and thermodynamics, it would be as simple as changing your workout routine if/when you saw it starting to happen. Nobody goes from being untrained and out of shape to having sheets of bulging muscle rippling all over your body overnight.0 -
There are a lot of guys who wish that bulking up was as easy as some women make it seem. Lift some weights and all of a sudden wake up one day exclaiming "ehrmagerd, I'm bulky!".mandymay01 wrote: »I do 3 reps of 25. But I don't want to bulk up
"Bulking up" takes a caloric surplus, lots of very hard work and lots of time. Lifting in a certain rep range won't just automatically make you bulky. And even if you are the 'speshul snowflake' who can mysteriously and unexplainably pack on pounds of muscle mass in defiance of the laws of physiology and thermodynamics, it would be as simple as changing your workout routine if/when you saw it starting to happen. Nobody goes from being untrained and out of shape to having sheets of bulging muscle rippling all over your body overnight.
I wish there was a "like" button......
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