Number of reps when lifting?
Francl27
Posts: 26,371 Member
When lifting (relatively heavy), what's the recommended amount of reps? When should you aim to fail? And how many sets? Do you just do it until you fail, then remove some weight, then try and fail again or something? How many times?
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Replies
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i suggest reading one of the new rules of lifting books or starting strength. sounds like you're a total beginner at this, and you're going to need more information that just how many reps. those books will give you the foundation to get started.0
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It really depends on your goals.
- Muscle endurance: 12 - 20
- Muscle mass: 8 - 12
- Muscle strength: 4 - 8
Be careful with the word fail. You should always keep good form on your reps. A fail is the point when form is loosening, not when you can't move the weight. If you're going for mass in the 8 - 12 range and you can go through a set in good form to 12 reps, you don't have enough weight. If you fail (form) before you get to 8 reps, lower the weight for the next set.
Early on, it can be difficult to get every rep/set to go the way you want. Strength gains, sleep, energy, etc. can all affect the workout. As you get more experienced, things will get more consistent (and gains slow down). Go slow, don't worry too much if you find yourself at the top end of your range for most sets. Adding weight too fast can cause an injury if your form breaks down.
Enjoy!0 -
It depends on your goal. Typically it is believed that high volume (8-12/15 reps) with a lower intensity is best to focus primarily on building muscle (although, as a female, your muscle building will be more limited), and lower volume (1-5/6 reps) with a higher weight will primarily build strength.
For the latter it is probably best if you don't go to failure as you will be lifting a heavy weight and could burn yourself out or cause injury, although attempting a new one-rep max occasionally shouldn't be a problem. For the former, some people say going until failure (or even going past failure by constantly dropping the weight and continuing) is brilliant for building muscle, others say it taxes your muscles too much so they don't grow enough.0 -
It all depends on what you are trying to achieve. If you are going for muscular endurance then 12-15+ reps for a lift per set. Muscle volume aim for 8-12 reps and strength no more then 5 reps per set. These are not scientific set numbers but general area number of reps per set. I would first decide what you are looking to do (goal) and then post that as a question for a more specific answer to the question.0
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It really depends on your goals.
- Muscle endurance: 12 - 20
- Muscle mass: 8 - 12
- Muscle strength: 4 - 8Be careful with the word fail. You should always keep good form on your reps. A fail is the point when form is loosening, not when you can't move the weight. If you're going for mass in the 8 - 12 range and you can go through a set in good form to 12 reps, you don't have enough weight. If you fail (form) before you get to 8 reps, lower the weight for the next set.
disagree.
You can fail a lift with good form... I sit down on a squat all the time- my form is great all the way down to the safety rails.
Same with my dead lift.... it's good- except it doesn't get off the floor.
women have a nasty habit of never pushing into the wobbly form arena. They sacrifice strength gains for perfect form. There is a point where you just gotta put a little english on it and go for it. This is not something for new lifters- but it's to be done occasionally. Good for the brain.Early on, it can be difficult to get every rep/set to go the way you want. Strength gains, sleep, energy, etc. can all affect the workout. As you get more experienced, things will get more consistent (and gains slow down). Go slow, don't worry too much if you find yourself at the top end of your range for most sets. Adding weight too fast can cause an injury if your form breaks down.
Enjoy!
agree.0 -
women have a nasty habit of never pushing into the wobbly form arena. They sacrifice strength gains for perfect form. There is a point where you just gotta put a little english on it and go for it.
^ Wurd...0 -
i suggest reading one of the new rules of lifting books or starting strength. sounds like you're a total beginner at this, and you're going to need more information that just how many reps. those books will give you the foundation to get started.
Yeah I second and third this. Welcome to lifting, and feel free to ask us questions, but if you start off this way without spending the time to learn about lifting, it's going to be a mess.
Another good beginner program is Stronglifts 5x5.
Best advice for you now, read New Rules (excellent book on the fundamentals) and go from there. You will thank us, I promise
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women have a nasty habit of never pushing into the wobbly form arena. They sacrifice strength gains for perfect form. There is a point where you just gotta put a little english on it and go for it.
totally agree, when done safely, even a rep that is "technically" cheating can be beneficial IMO. When you're able to do it safely.0 -
Yup i have to cheat some of my heavy rows up in order to control the bar on the way down, sometimes it can help, aslong as your cheating as safely as possible :Pwomen have a nasty habit of never pushing into the wobbly form arena. They sacrifice strength gains for perfect form. There is a point where you just gotta put a little english on it and go for it.
totally agree, when done safely, even a rep that is "technically" cheating can be beneficial IMO. When you're able to do it safely.0 -
Yeah- I wouldn't even call it a cheat- because a cheat is like a rep that's shoddy that isn't doing anything.... I'd just call it like it is- a little dirty -or you know the english thing.
Cheating to me means you are doing a crappy rep that is doing practically NOTHING for you.
For a newb lifter it probably is all one and the same and means nothing- but having been at it a while- I think we would all know the difference if we saw it or were doing it LOL0 -
I typically 'fail' when my form goes down the drain and I can't lift the weights anymore, lol.
Do I have to buy those books? I don't mind reading them, I'm just cheap... (and I'm using dumbbells so I don't even know if it applies).0 -
I undulate my rep schemes and the aim is more volume for me. I rarely go to failure.0
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Stronglifts is a solid resource for the people who prefer free. Also, libraries have free books.0
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Do I have to buy those books? I don't mind reading them, I'm just cheap...
The small price of a book is nothing when compared to ones well being.... but there are free downloads of the books on the internets... Not exactly legal to obtain but free non the less.Stronglifts is a solid resource for the people who prefer free.
^ This...0 -
I typically 'fail' when my form goes down the drain and I can't lift the weights anymore, lol.
Do I have to buy those books? I don't mind reading them, I'm just cheap... (and I'm using dumbbells so I don't even know if it applies).
Actually, as far as New Rules of Lifting is concerned, I'd almost say you do have to buy it. I swear you won't regret it.0 -
I typically 'fail' when my form goes down the drain and I can't lift the weights anymore, lol.
Do I have to buy those books? I don't mind reading them, I'm just cheap... (and I'm using dumbbells so I don't even know if it applies).
it's your life, it's your health, and it's your progress, so if that's not worth $15 and a weekend of reading i don't know what to tell you. i mean, you can try to rely on strangers from the internet to answer all of your questions....but the problem is that you don't even know what you don't know. in other words, there are many questions you should be asking but don't realize you the things you need answer to. but hey, it's your thing so do as you please0 -
I'm just not seeing the point as I asked an easy question and just wanted the answer to it... I've spent so much money on fitness stuff this year, I'd rather not have to buy a book just to get the answer to my question (as I have no intention of lifting very heavy anyway, as I don't have the gear for it).0
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You can buy books used on amazon for pretty cheap. I usually check books out from the library if I can, then if they are worth it as a reference, I'll buy them.
I usually aim for 8 and go up on 12, but I am a beginner too, so that's probably not even worth two cents. 0 -
I'm just not seeing the point as I asked an easy question and just wanted the answer to it... I've spent so much money on fitness stuff this year, I'd rather not have to buy a book just to get the answer to my question (as I have no intention of lifting very heavy anyway, as I don't have the gear for it).
cool. i wish you the best on all of your fitness goals0 -
What we are trying to get across is that the answers to your questions are useless, because you're missing so much information to begin with. It's just not as simple as you seem to think it is, because it's not the way weight training works. But here you go,
When lifting (relatively heavy), what's the recommended amount of reps?
- 8-12, depending
When should you aim to fail?
- The last few exercises of your routine for the day, but you're a newbie and this kind of training is entirely unneccesary, and you aren't going to benefit from the exercise anyhow because of all the other things you're missing.
And how many sets?
- 3-5, depending
Do you just do it until you fail, then remove some weight, then try and fail again or something? How many times?
- No, depending
Good luck0 -
I'm just not seeing the point as I asked an easy question and just wanted the answer to it... I've spent so much money on fitness stuff this year, I'd rather not have to buy a book just to get the answer to my question (as I have no intention of lifting very heavy anyway, as I don't have the gear for it).
completely opposite of your original post.
figure out what you want first- because right now- you seem to not have enough information to even know what you want- much less which questions to be asking.
so figure out your goal first.
THEN come up with a plan of attack.
or just spend the 10 $ and wonder around aimless at planet fitness- when you are ready to really get somewhere- come back to us.0 -
brb, gotta go do someone else's homework for them0
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And just to be clear, we want to help. I don't want to scare you away from this at all, or this forum.
Just figure out what you want to do, read up a bit (About.com is a good resource, and especially the book we suggested) and trust me you'll be better off and ahead of about 90% of people out there who spend time in the gym and/or diet.0 -
Question to @AllanMisner - What should be the goal for a long distance Runner (Half Marathon)? I understand Muscle Endurance. But I also need to build Muscle Mass b'coz I have loose skin from weight loss. Thanks for your time.0
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