How many sets during weight training? Rest days?

mrsvanderpool
mrsvanderpool Posts: 133 Member
in Fitness and Exercise
How many sets should I be doing? I know you should do as heavy as you can for 8-10 reps, which I do. I've heard different things on sets though. I watched a weight lifting video on youtube for women yesterday; she did 8-10 reps, but only 1 set. Just wanted to know what is the best way? Also should I be taking rest days in between strength training? I have been doing it everyday, but have read that I should rest? Thanks in advance!

Also, any advice on lifting would be GREATLY appreciated! You get so much conflicting opinions on google lol

Replies

  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Find what works for you. I've gotten my best results doing 8-10 sets of 3 reps, as heavy as possible.

    Same for rest days. Some people can train hard and heavy twice per day, six days per week, some start dragging *kitten* after only three days.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    I do five sets of five reps for each exercise and have at least a day off between workouts. However the workouts themselves are designed so that major muscle groups alternate so you aren't crushing them all every other day.
  • mrsvanderpool
    mrsvanderpool Posts: 133 Member
    Thanks! I've been doing well with 3 sets, so I'll probably just stick with that.
  • Hadabetter
    Hadabetter Posts: 942 Member
    I do 1 set to failure, of 8-12 reps. I try to do one more rep each session. When I hit 12 I increase the weight and work the reps up again.

    M and Th: Upper body
    Tue and Fri: Lower body
    Wed: Rest
    Sat & Sunday: Play and cardio.

    It's just my deal, and I like the results and low time investment.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Wk Out A:

    Squats - 2 warm up sets; 3x5 to almost failure on last rep
    Overhead Press - 2 warm up sets; 3x5 to almost failure on last rep
    Deadlift - 2 warm up sets; 1x5 to almost failure on last rep

    Wk Out B:

    Squats - same as above
    Bench Press - same as OH press above
    Barbell Rows - 2 warm up sets; 3x5 to almost failure on last rep

    Alternating workouts every other day, three days per week (i.e. Tues A, Thurs B, Sat A, Sun off, Mon off, Tues B, Thurs A, Sat B, etc, etc, etc.

    By myself I can be in and out in 30-40 minutes...most of the time my wife is with me so it's more like an hour. Results are outstanding....but I'm definitely still in the noob gains phase of things.
  • wellbert
    wellbert Posts: 3,924 Member
    I mix it up. Some days I'll do a total of 110 reps for each compound exercise over the course of 20 sets. Some days just 3x5 or 4x6...
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Wk Out A:

    Squats - 2 warm up sets; 3x5 to almost failure on last rep
    Overhead Press - 2 warm up sets; 3x5 to almost failure on last rep
    Deadlift - 2 warm up sets; 1x5 to almost failure on last rep

    Wk Out B:

    Squats - same as above
    Bench Press - same as OH press above
    Barbell Rows - 2 warm up sets; 3x5 to almost failure on last rep

    Alternating workouts every other day, three days per week (i.e. Tues A, Thurs B, Sat A, Sun off, Mon off, Tues B, Thurs A, Sat B, etc, etc, etc.

    By myself I can be in and out in 30-40 minutes...most of the time my wife is with me so it's more like an hour. Results are outstanding....but I'm definitely still in the noob gains phase of things.

    I have always liked the "one squat, one push, one pull" lifting program. It gets even more interesting once you starting throwing in all of the different squat variations (front, back, zercher, jump, etc.)
  • OkieTink
    OkieTink Posts: 285 Member
    My first two sets are 12 rep's...last set is to failure. My second set is heavier than my first and third.

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