how many reps?

bearxfoo
bearxfoo Posts: 81 Member
in Fitness and Exercise
I'm really confused at what/how much I should be doing at the gym with the weight machines or strength training. I do mostly cardio because I'm focusing on just dropping weight right now, but I know that doing strength training can help a lot too.

But I never know how much to do. Do you HAVE to get to the point where you're sore to "see results" or what?

Replies

  • pisilisa
    pisilisa Posts: 7
    Yes, in general your muscles should be sore/worn out after you're done with your sets.
    I recommend doing three sets with 10 repetitions. When you start, the weights should be so that you can't do more than 7-8 reps per set, eventually you'll manage 10. When you manage 10 repetitions in all your three sets, you should adjust the weights again so that you only manage 7-8.

    Everyone should combine cardio with strength exercises!
  • wellbert
    wellbert Posts: 3,924 Member
    starting strength suggests 3x5, adding weight each week
    stronglifts, 5x5 adding each week...
  • gmjminsz
    gmjminsz Posts: 26
    Depends on your goals

    1 - 3 reps = strength and power
    4 - 6 = strength
    8 - 12 = hypertrophy
    12+ = endurance

    Generally, beginners are fine with 3 x 10.
    However, around 24 total reps is usual for one exercise, e.g.
    4 x 6
    5 x 5
    3 x 8
    2 x 12

    You can also apply periodization, e.g. WK 1 = 4 x 6, WK 2 = 3 x 8, WK 3 = 2 x 12. This would give you a heavy, medium, and light weeks.

    Stronglifts and starting strength are designed for exactly what they imply: strength

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