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what kinda

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  • what kinda

    what kinda sets and reps do yall do and what are your goals?

  • #2
    Re: what kinda

    ok what are ur sets and reps when cutting/bulking?

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    • #3
      Workouts don't change, but ive never really cut. Probably stay away from max lifts in a cut but that's just me.

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      • #4
        My workouts do t really change much other then when I'm bulking I go a bit heavier and lower reps and when I'm cutting I up my volume to help keep from getting injured.

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        • #5
          I always keep between 8-12. Some exercises I'll do 15 when cutting. If I go too heavy when bulking my joints hurt way too much. I would say the only thing that changes for me is the rep speed.....and diet of course.

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          • #6
            Re: what kinda

            What are you trying to accomplish?

            The best thing I have ever been introduced to is Periodization training. You pick out some standard compound lifts (bench, incline, squats, BB curls, etc). You do 4 or 6 week phases. It breaks out like this:

            Phase 1- 15 reps on every exercise for 4 weeks
            Phase 2- 8 reps on every exercise for 4 weeks
            Phase 3- 12 reps on every exercise for 4 weeks
            Phase 4- 6 reps on every exercise for 4 weeks

            Here is how it works, it is a combination of weekly goals and intensity. For example, lets say your incline press for 8 reps is 225 and you hit 225 this week. Next week you go up to 230. If you hit 230 for 8 reps, you go up to 235 the next week, if you miss it, you try again the next week. Most weeks I was able to go up every week. Bigger lifts, like squats, deads, go up 10 lbs a week. For biceps you might only go up 5 lbs a week. One of the things the guy that taught me this program that always stuck with me is this, if my plan includes 3 sets per exercise and I am able to hit my reps on all three sets, I have failed to do the first set with enough intensity. This is the Dorian Yates approach. Dorian always said if you could do the same number of reps two sets in a row, you failed to use enough intensity on the first set. The second and or third sets are really just to push the muscle further, you are not expected to hit the rep goal on those sets.

            I did this for about 18 months straight after I first learned about it and it was one of the best growth phases I ever had. I also found out exactly what my body parts responded best to. For example, I found that my chest responds very well to 8 reps, my triceps respond better to 12 reps, my biceps respond better to 6 reps, my calves respond best to 15 reps, etc. I also had my best jumps in strength I had ever had as well. I reached goals I never thought would be possible.

            I would suggest to anyone looking for answers on reps and sets to give this a go for a good year, then you'll have a very good idea how your body responds to sets and reps. Also, make sure you stick with those base exercises. If you mix up the exercises this program won't work, so use compound exercises and two hand exercises for arms. BB curls over DB curls, stuff like that.
            I used to have superhuman powers....until my therapist took them away.

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            • #7
              Re: what kinda

              bump
              Veritas Vos Liberabit

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              • #8
                Re: what kinda

                I usually change my reps every week. 6's one wk then 12's the next back to 8 then 15's down to 10's then back up to 17's then back down to 6's or 8's. I do this to hit fast and slow twitch fibers. Sometimes when bulking I might do 6's,8's,and 10's then on wk 4 back to high like 15's just to shock then back down to 10's for a wk 8's then 6's and obviously the opposite for cutting. Like 12's 17's 20's heavy 6's for wk f
                4 then 20's 15's and 12's. It seems to work pretty well for me and the strength gains are nice too
                everything said and done here is for entertainment purposes only. i don't even really workout i just pretend like i do so i can have big friends

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                • #9
                  Re: what kinda

                  Mix it up,anything from 1 to really high reps, to complete failure...
                  Heres a good read, http://www.poundstonepower.com/pdfs/power-MAR11.pdf
                  I have had good results from this

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                  • #10
                    Re: what kinda

                    Two Scoops. Get Huge., Poundstone Curls: The 350 Rep Bicep Apocalypse

                    I can't imagine how bad that hurts..

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