Want to be stronger not necessarily bigger
pondee629
Posts: 2,469 Member
So,
do I lift heaviest for fewer reps (5 or so);
lift lighter for 10-12 reps;
lift lighter still for 15-20 reps? All while progressively increasing weight.
And how many sets?
Thanks
do I lift heaviest for fewer reps (5 or so);
lift lighter for 10-12 reps;
lift lighter still for 15-20 reps? All while progressively increasing weight.
And how many sets?
Thanks
0
Replies
-
It's going to be more about how much you eat than how many reps you do. As long as you aren't eating over maintenance, you aren't going to be getting physically larger.
Do you lift at all right now? If not, I'd just pick a beginner's program and go with it. I like Starting Strength myself. In particular, I think that The Barbell Prescription is a good book as it has a lot of info and programming ideas for lifters who are 40, 50, 60, and beyond.4 -
From my personal training certification book:
“Example: Relationship Between Volume & Training
Strength <6 reps. 2-6 sets
Power. 3-5 reps. 3-5 sets
Hypertrophy 6-2 reps 3-6 sets
Endurance >12 reps 2-3 sets”
1 -
1-8 reps is going to be your ideal rep range. After your newbie gains are done, it'll be tough to gain much strength without adding size, though.1
-
So,
do I lift heaviest for fewer reps (5 or so);
lift lighter for 10-12 reps;
lift lighter still for 15-20 reps? All while progressively increasing weight.
And how many sets?
Thanks
Yes
Your size is going to be far more determined by caloric intake.
I'd probably train mostly in the 8-12 range, but also include some lower rep and higher rep work. There is no magic number. Train over a broad rep range.0 -
How many reps you lift for will depend on the intensity dosage within your program you are running.
Generally speaking a novice will get the biggest bang for strength doing a program such as Starting Strength. It will get you strong in a efficient manner.
Once you ready for more advanced programming the rep range will vary more.2 -
shadow2soul wrote: »From my personal training certification book:
“Example: Relationship Between Volume & Training
Strength <6 reps. 2-6 sets
Power. 3-5 reps. 3-5 sets
Hypertrophy 6-2 reps 3-6 sets
Endurance >12 reps 2-3 sets”
For the hypertrophy, I am reading 6-2 reps, but I know you meant 6-12 reps.
Just put that in for readers clarification.
Cheers, h.2 -
middlehaitch wrote: »shadow2soul wrote: »From my personal training certification book:
“Example: Relationship Between Volume & Training
Strength <6 reps. 2-6 sets
Power. 3-5 reps. 3-5 sets
Hypertrophy 6-2 reps 3-6 sets
Endurance >12 reps 2-3 sets”
For the hypertrophy, I am reading 6-2 reps, but I know you meant 6-12 reps.
Just put that in for readers clarification.
Cheers, h.
Ack...typo. My bad. :flowerforyou:1 -
This content has been removed.
-
It's going to be more about how much you eat than how many reps you do. As long as you aren't eating over maintenance, you aren't going to be getting physically larger.
That, plus this:How many reps you lift for will depend on the intensity dosage within your program you are running.
Generally speaking a novice will get the biggest bang for strength doing a program such as Starting Strength. It will get you strong in a efficient manner.
Once you ready for more advanced programming the rep range will vary more.
0 -
So,
do I lift heaviest for fewer reps (5 or so);
lift lighter for 10-12 reps;
lift lighter still for 15-20 reps? All while progressively increasing weight.
And how many sets?
Thanks
No one gets big from weightlifting by accident. Bodybuilders put in hours and hours of work designed specifically for hypertrophy.
To get stronger consider a pure strength program like Stronglifts 5x5, easy to follow, requires minimal equipment and it works.
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions