How many reps?

weightofyourskin

I do weight training at the gym three times a week. My current routine is seven of the weight machines : low back extension (75 lb), leg extension (60 lb), leg curl (60 lb), hip abductor and adductor (70 lb), lat pulldown (45 lb), and chest press (30 lb). I do 5 sets of 10 reps at each machine.

I was just wondering whether 50 is a good number of reps or whether it's not enough. I want to build some muscle and get toned, especially my legs. I plan to add more exercises like ab crunches, lunges, squats, etc next month after I get used to what I'm doing now.

yeabby

I'd do 3 sets of 15 over 5 sets of 10.....just my opinion.

weightofyourskin

What's the difference, apart from the total being 45 and not 50?

c2sky

First of all, congrats on your dedication, and please know that adding variety next month will be good. Regarding reps, I change my clients reps almost every week. Anywhere between 6-15 reps will get you the results you looking for, and changing it up will be good. There are hundreds of ways to put sets together, and no perfect way. Variety and progression are the key.

I also highly recommend getting into multi-joint moves. I would avoid a lot of repeats of leg extension and adduction/abduction. Also those seated adduction/abduction machines can lead to IT band probs. Don't mean to rain on your parade, but every now and then I pass on advice that I have from years of working with clients.

good luck! Happy lifting.

yeabby

It's just how every personal trainer I've worked with has done it. I believe more reps set helps to tone more is the basis of their reasoning.

xraychick77

the only way to get 'toned' is to lose fat.

to gain muscle you need to eat to gain muscle. just casually lifting weights will not make you 'tone' nor make you gain muscle. it takes a big conscious effort. And i can almost bet you can lift MUCH more than what you are doing. to gain you must lift heavy at a rep range of 8-12. 5 sets is probably too much. I'd do no more than 4 sets. ( i personally only do 3 sets. I do a split routine. legs only one day, chest/bis one day, legs again, then back and tris another day. I may spend 40 mins and at the most an hour in the gym. usually by the 40 min mark my muscles are so weak and tired i am shaking.)

and those add and abductor machines are worthless. so is that back extension machine. if you want to work abs and legs and back do squats and dead lifts and leg presses. lunges are better for you than those other machines.

if you are serious about looking fit (muscular) then you really should check out the forums of bodybuilding.com. they have a female section with very VERY knowlegable gals who've been there done that and have actual experience in lifting and building fitness physiques.

jg627

There were some studies done in europe that measured the level of testosterone burst during weightlifting of various reps and intensities and the magic number was 5 reps with the highest possible intensity using compound muscle groups (squats and deadlifts, not bicep curls and tricep extensions). If you want to do more, do more sets with at least 1 minute rest in between. Also, feeling the burn attenuates testosterone, which will stunt muscle growth. Spot reduction is a myth. If spot reduction were true you'd see 300 lb fat guys with 6 minute abs. Diet tones muscles.

c2sky

Read this everyone!


http://www.ideafit.com/fitness-library/beat-training-plateaus

aviduser

I'd do 3 sets of 15 over 5 sets of 10.....just my opinion.

+1

If you are not getting to muscle exhaustion (ie, failure--meaning you can't do any more reps) by the end, then up the weight a little.

jg627

I found this helpful.

http://www.exrx.net/WeightTraining/Myths.html

jg627

I found this helpful.

http://www.exrx.net/WeightTraining/Myths.html

By the way, I improved my row by 100 lbs in 3 weeks while losing weight. My bench press went up by 50 lbs.