Strength training: sets/reps

rockerchic1879
rockerchic1879 Posts: 28
in Fitness and Exercise
Ok please don't laugh at me cuz I am new to the whole strength training/weight lifting thing but I had a question on sets of/reps.

right now I am doing 3 sets of 8, usually people change it up after 2 weeks so that your muscles don't get used to the same ole' routine...what should be the total amount of reps before you go up with the amount of weight? would it be say, 3 sets of 20 and then go from 50 lbs to 75? Just in example.

I hope you guys understand what I'm asking, I'll give you props if you TRY to answer it, LOL

Thanks,
Jess

Replies

  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    Try the 'New Rules of Lifting for Women'. That will get you started.
    It's seriously great stuff.
  • TrophyWifeSass
    TrophyWifeSass Posts: 490 Member
    On your 3rd set of 8 if you are not struggling it is probably time to up the weight.
  • taso42
    taso42 Posts: 8,980 Member
    Up the weight every workout if possible. That's all you really need to change up. If your muscles are used to squatting 100 lbs, then squat 105 lbs next time, and 110 after that, etc.
  • katemiddletonisawesome
    katemiddletonisawesome Posts: 152 Member
    I follow this pattern:

    3x8
    3x10
    3x12
    4x10
    3x15
    4x12
    4x15

    Then I up the weight.
  • rockerchic1879
    rockerchic1879 Posts: 28
    Try the 'New Rules of Lifting for Women'. That will get you started.
    It's seriously great stuff.

    I'll have to check that out. thank u!
  • rockerchic1879
    rockerchic1879 Posts: 28
    I follow this pattern:

    3x8
    3x10
    3x12
    4x10
    3x15
    4x12
    4x15

    Then I up the weight.

    This was what I was thinking but I wasnt too sure, thanks so much
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    most of the good stuff happens at <8 reps:

    http://sites.google.com/site/piratejon/ripptoe_rep_chart.GIF
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I agree that you should stick with 3 sets of no more than 8 or 10. Once those get easy you go up weight.
  • BIGJIMMYU
    BIGJIMMYU Posts: 1,221 Member
    I lift heavy. For maximum growth lift heavy and 3x reps of 6-8. For endurance and maintenance, lift incremental heavier each time with 3x sets of 8-12 maximum.
  • Outium
    Outium Posts: 4 Member
    The weight training your talking about is "Periodization", its like this. Lets take 6 months for example, you can separate that 6 months in 5 different training phases. (Depends how far you want to go). So lets say you decide to go all the way, This is how it would look like.

    1. Hypertrophy(8 weeks)
    Sets:3 Reps:8-12 Weight:60-75% of your 1 Rep Max

    2.Strength (6 weeks)
    Sets:3 Reps: 6-10 Weight:70- 85% of your 1 Rep Max

    3. Power(5 weeks)
    Sets: 3 Reps: 4-8 Weight:80-95% of your 1 Rep Max

    4. Peak (4 weeks)
    Sets : 3 Reps:2-6 Weight:85%-100% of your 1 Rep Max

    5. Recovery (1-2 weeks)
    Sets:2-3 Reps:15-20 Weight:40-50% of your 1 Rep Max



    And 1 Rep Max means the maximum weight you can do once.

    There is a 1 Rep Max Calculator, but you have to stay within 1-10 Reps for more accurate 1 Rep Max. So if you can bench 45lbs more than 10 times add more weight till you bench as much as you can and stay under 10 reps.

    Let me know if you have any questions.

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