Weight training question

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JAT74
JAT74 Posts: 1,081 Member
edited January 17 in Fitness and Exercise
I have started a new weights routine and am doing 2 workouts of 45 mins to 1 hour each so twice a week.

The workout I'm doing tells me to do 3 sets of each exercise with 12-15 reps, then 10-12 reps and finally 6-8 reps. Is that the best thing to do? I did it for the first time on Tuesday and increased the weight I was using for each set as the final set was with much heavier weightsthan the first due to being lower reps.

In the past when I've done weights I've always started with 3 sets of 8-10 reps and then increased to 4 sets of 8-10 reps as I got stronger and also increased the weights when I could.

I am doing squats, lunges, chest press, flyes, bicep curls, tricep extensions, shoulder raises and abs.

Replies

  • JAT74
    JAT74 Posts: 1,081 Member
    Bump
  • Hadabetter
    Hadabetter Posts: 942 Member
    There are dozens of theories on this ranging from high weight and low reps/set, to multiple sets, "ladders", etc. The workout you described sounds like it would give you good results. Just make sure the weights you are using are such that you can only barely (or barely not) make the last rep in the set. It's this last rep before muscle exhaustion where you get most of the benefits.
  • farsteve
    farsteve Posts: 157 Member
    Throw in some back exercises too, lat pulldown, seated row, one arm row, etc.

    And, it's fine. One of the things I do not see mentioned around here is changing your lifting scheme about every 6 - 8 weeks. Your body is going to adapt to about anything but if you keep changing your routine every 6 - 8 weeks you will see better long term results.

    Do the workout your doing now and when you get to the point where you are maxed out on that last set of 6 - 8 reps (i.e. you cannot add anymore weight from one workout to the next), change your routine to the other one you were speaking of.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    There are dozens of theories on this ranging from high weight and low reps/set, to multiple sets, "ladders", etc. The workout you described sounds like it would give you good results. Just make sure the weights you are using are such that you can only barely (or barely not) make the last rep in the set. It's this last rep before muscle exhaustion where you get most of the benefits.
    Yup. The only thing to add, is the obvious, be sure to keep good form. Keep up the effort, and best of luck to you!
  • JAT74
    JAT74 Posts: 1,081 Member
    Sorry, forgot to mention rows, I'm doing dumbell rows and cable rows. I do different exercises for each body part on each of the two days. I am planning to do this particular routine for around 4-6 weeks then change.
  • danimalkeys
    danimalkeys Posts: 982 Member
    I have started a new weights routine and am doing 2 workouts of 45 mins to 1 hour each so twice a week.

    The workout I'm doing tells me to do 3 sets of each exercise with 12-15 reps, then 10-12 reps and finally 6-8 reps. Is that the best thing to do? I did it for the first time on Tuesday and increased the weight I was using for each set as the final set was with much heavier weightsthan the first due to being lower reps.

    In the past when I've done weights I've always started with 3 sets of 8-10 reps and then increased to 4 sets of 8-10 reps as I got stronger and also increased the weights when I could.

    I am doing squats, lunges, chest press, flyes, bicep curls, tricep extensions, shoulder raises and abs.
    You are doing 9 sets for each exercise each workout? Or is it 3 sets of 12-15 one day, then the next time 3 sets of 10-12, then 3x6-8 the 3rd time, then start over with more weight?

    As far as changing routines go- after 4-6 weeks, you haven't even given the routine a chance to work! Stick with it 4-6 MONTHS. At least! Keep adding weight and watch how you progress! Routine jumping never gives you a chance to really make gains because you never get past the beginning stage of the workout.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    As a beginner you'll benefit from just about anything. At this point, I'd focus on giving maximal effort with good form. Results come from effort more so than the program/routine.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    Looks good. What you are doing is pyramid style weight training.
  • JAT74
    JAT74 Posts: 1,081 Member
    No I'm doing 3 sets of each exercise each day and the first set is 12-15, second is 10-12 and third 6-8 reps I haven't heard of this (pyramid style?) before but its in the book I'm using. I only suggested every 4-6 weeks as I thought that's what you were supposed to do to prevent your body getting used to what you are doing.
  • Lt_Starbuck
    Lt_Starbuck Posts: 576 Member
    The really best advice is for you to try a different way each week at your workout on that day and then decide for yourself which one works best. You will use this skill when planning all your workouts eventually and it will help you learn which exercises you can pair up on which days.

    good luck!
  • danimalkeys
    danimalkeys Posts: 982 Member
    No I'm doing 3 sets of each exercise each day and the first set is 12-15, second is 10-12 and third 6-8 reps I haven't heard of this (pyramid style?) before but its in the book I'm using. I only suggested every 4-6 weeks as I thought that's what you were supposed to do to prevent your body getting used to what you are doing.

    Ah, ok. I see. I was confused by how you wrote it out.

    Personally I don't like the changing of routines like your book says. As long as you are adding weight and making progress, there is no need to change. Changing routines around might make you sore for a few days but soreness isn't a good measure of how effective a workout is. There is no need to "confuse" your muscles. As long as you are hitting your whole body with compound lifts like squats, deads, presses, rows, then you'll get stronger. No matter what rep/set/split scheme you use, keep those lifts as your focus and you'll progress.
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