Does the number of sets/reps matter for fat loss?
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aweigh2go
Posts: 164 Member
When it comes to strength training and it's impact on fat loss, does it matter the number of sets and reps one does?
I've looked at two programs to do for the next three months:
Program A is a program of push/pull workouts done 3 times a week with 3 sets of 12 reps on each exercise with abs and calves going for 3 set of 25 done in an ABA, BAB fashion (legs are done on pull days). Each bodypart (with the exception of legs) has two exercises.
Program B is a program that is the typical chest/tri, legs/calves/abs, shoulders/calves/abs and back/biceps over four days. Some exercises call for 6 sets with reps of 6-6-6-10-12-12. Some call for 4 sets of 12 and some call for 5 sets with reps of 6-6-10-12-12 each day (don't worry, I take my workout journal with me to keep track of how many I'm supposed to do). Each bodypart (with the exception of legs) has 3 exercises.
Both programs take about an hour a day to complete. The only difference besides the set/rep scheme is one is a three day a week and the other is a four day a week.
I realize eating enough is key to losing fat and I do cardio as a desire and not as a necessity. I've recalculated my calories based on "moderate" activitiy level with a 20% deficit.
Which program would be the best to lose fat though?
I've looked at two programs to do for the next three months:
Program A is a program of push/pull workouts done 3 times a week with 3 sets of 12 reps on each exercise with abs and calves going for 3 set of 25 done in an ABA, BAB fashion (legs are done on pull days). Each bodypart (with the exception of legs) has two exercises.
Program B is a program that is the typical chest/tri, legs/calves/abs, shoulders/calves/abs and back/biceps over four days. Some exercises call for 6 sets with reps of 6-6-6-10-12-12. Some call for 4 sets of 12 and some call for 5 sets with reps of 6-6-10-12-12 each day (don't worry, I take my workout journal with me to keep track of how many I'm supposed to do). Each bodypart (with the exception of legs) has 3 exercises.
Both programs take about an hour a day to complete. The only difference besides the set/rep scheme is one is a three day a week and the other is a four day a week.
I realize eating enough is key to losing fat and I do cardio as a desire and not as a necessity. I've recalculated my calories based on "moderate" activitiy level with a 20% deficit.
Which program would be the best to lose fat though?
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Replies
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The key to losing fat is a caloric deficit over time. Read more here:
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html0 -
The key to losing fat is a caloric deficit over time. Read more here:
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html
I agree that the deficit is the key. I'm just trying to find the right amount of exercise to attain my goal!0 -
The key to losing fat is a caloric deficit over time. Read more here:
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html
I agree that the deficit is the key. I'm just trying to find the right amount of exercise to attain my goal!
Sara made a post (maybe its in a sticky) about various rep ranges but the short answer is that you should do a program that fits your goals (strength, hypertrophy, most likely a little bit of both).
For fat loss, you should do SOME kind of full body resistance training but there is no magical number of reps or sets for fat loss as long as you're doing something reasonably non-retarded, and anyone who tells you there is is probably trying to sell you their program.
*edit*
here it is.
http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics0 -
bump0
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The key to losing fat is a caloric deficit over time. Read more here:
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html
I agree that the deficit is the key. I'm just trying to find the right amount of exercise to attain my goal!
Sara made a post (maybe its in a sticky) about various rep ranges but the short answer is that you should do a program that fits your goals (strength, hypertrophy, most likely a little bit of both).
For fat loss, you should do SOME kind of full body resistance training but there is no magical number of reps or sets for fat loss as long as you're doing something reasonably non-retarded, and anyone who tells you there is is probably trying to sell you their program.
*edit*
here it is.
http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics
^^yep
How long have you been lifting for?0 -
I've been lifting for at least 4 years. Want to lose fat but didn't know if I may be reaching the point of diminishing returns by doing too much with 5-6 sets of varied rep ranges or not doing enough by only doing 3 sets of 10-12 reps.0
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I don't really change my rep ranges based on rather I'm cutting or bulking.
The only thing that changes is I'll reduce volume a bit if I'm not eating as much, as recovery isn't optimal.0 -
I don't really change my rep ranges based on rather I'm cutting or bulking.
The only thing that changes is I'll reduce volume a bit if I'm not eating as much, as recovery isn't optimal.
^^this
However, you may want to have a relook at your routine to see if you are doing too many different exercises on the same body part as you mention about doing 3 exercises for each body part. If these are just effectively a repeat of each other, you may be able to drop one to allow for better performance/recovery from the others.0 -
Locking as it looks as though you have got decent input and so we can keep track of active threads better. Please PM myself or SideSteel if you have any questions and want to have the thread unlocked to post them.0
This discussion has been closed.