Primordialperformance.com


reps

Page 1 of 3 123 LastLast
Results 1 to 30 of 78

Thread: reps

  1. #1
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    reps

    i want to get lean, cut and visible muscle but i need to know how many reps i shuld do with my weights? if i curl (i do this every other day and some people say its a waste of time but i like it) how much shuld i do in order to get lean, cut, visible muslces? shuld i do light weights with many reps, not to heavy weights (ones that are perfect for me) or heavy weights for less reps???? either way can someone tell me wat amount of weight works best and how many reps and sets???

  2. #2
    Patrick
    ELITE MEMBER

    P-funk's Avatar

    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,754
    Rep Points
    2298749

    getting lean and cut is abotu diet, not rep ranges.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  3. #3
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by BringDaBlitz94 View Post
    i want to get lean, cut and visible muscle but i need to know how many reps i shuld do with my weights? if i curl (i do this every other day and some people say its a waste of time but i like it) how much shuld i do in order to get lean, cut, visible muslces? shuld i do light weights with many reps, not to heavy weights (ones that are perfect for me) or heavy weights for less reps???? either way can someone tell me wat amount of weight works best and how many reps and sets???
    Reps are not the answer, however they can help. Let's back up here and take a look at something much more beneficial and vital to your success at becoming lean and achieve a superior overall well-being.

    Diet is the absolute most important piece in the fitness equation. 60% of the way you directly look and feel is diet related.

    The rest in in the gym:
    20% cardiovascular exercise and 20% weight resistance. Do not neglect the wt. resistance training as this will burn more calories and increase your metabolism more than cardio training alone. As far as cardio goes try performing, almost exclusively, interval training as this will greatly increase your metabolic rate.

    As long as you eat a good balance of protein, carbohydrates(lower Glycemic index carbs), and dietary fat(coconut oil, seed oils, olive oil, peanuts and peanut butter/oil) you will provide your body with the nutrition it needs in order to recover in ample time.

    I recommend that you eat 5 - 6 square meals a day. This will not only keep your metabolism going, but also offer much more energy to your body. Again each meal must consist of a balance of quality protein, (i.e. lean meats, eggs, fish, etc.) carbohydrates (low Glycemic indexed), and dietary fats based on not only your body weight and type, but also your fitness goals.

    TO FIND OUT MORE INFORMATION ON DIET AND NUTRITION PLEASE SEE THE A.B.1 SYSTEMS SMART NUTRITION BOOK.

    Eat your 5-6 meals throughout the day every 2 or 3 hours and this will put you on a good track to a great and healthy body.

    If you are someone who does not eat very many fruits or veggies, like me, then I recommend you take a great multivitamin that will supplement your lack of nutrients. No matter how extensive your workouts are your body will require some sort of micro-trauma healing within the muscles- especially your heart.

    Now back to your original question of how many reps. You can perform a higher amount of reps such as 15-100 per set and be able to achieve a great endurance and conditioning goal as well as become stronger. You can also perform low reps such as ranges below 15 and as far down as 3-5 over a few sets. The later is more likely to bulk you; however diet is the ultimate factor in getting and staying lean.

    I hope that helps. Please let me know if there is anything else I can do for you.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  4. #4
    Raz
    Raz is offline
    Registered User

    Join Date
    Feb 2006
    Location
    UK
    Posts
    515
    Rep Points
    10

    You should do both light and heavy rep workouts. Do some tension work at 4-6reps then more metabolic work at 8-12 reps. Mix it up. You can see which your body responds to best and do that the majority of the time but your body adapts quickly so essentially its best to switch things once in awhile. Periodization is the key.

    Getting cut up is all about diet! Go over to the diet forum post your's and get some valuable responses. Remember to post your stats too. Good luck!
    Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.

  5. #5
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    ooo but someone told me 100 was too much and my arms would shrink becuase i work on my arms every other day

  6. #6
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by BringDaBlitz94 View Post
    ooo but someone told me 100 was too much and my arms would shrink becuase i work on my arms every other day
    In my opinion, and I have been personal training for about 9 years, is that you are greatly overtraining your arms. In fact if you took a week off from performing direct arm exercises my bet is that you will not only get stronger in your arms, but also grow in size too.

    Always remember: Recovery Proceeds Growth!
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  7. #7
    Raz
    Raz is offline
    Registered User

    Join Date
    Feb 2006
    Location
    UK
    Posts
    515
    Rep Points
    10

    Quote Originally Posted by BringDaBlitz94 View Post
    ooo but someone told me 100 was too much and my arms would shrink becuase i work on my arms every other day
    Nobody can determine how it will work for you! There is way too many variables to predict how you it will turn out. Such as diet/nutrtion, lifestyle, recovery ability, the rest of your programme, sleep.

    IMO training arms directly every other day, is overkill and would probably actually be detrimental for myself and I'm sure many others too. Post the whole of you training programme so we can have a better idea of how your doing and help point you in the right direction.
    Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.

  8. #8
    Succinct
    ELITE MEMBER

    Witchblade's Avatar

    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,474
    Rep Points
    2291514

    Post your routine and read the stickies.

    What you're doing now is about 0.25 times as effective as what you could do, probably.

    Curls suck.

  9. #9
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    I think(and hope) this basic principle assists you with your program design.

    -The F.I.T. Principle-

    The effectiveness of your exercise depends on three factors:

    *how often you exercise
    *how hard you exercise
    *how long you exercise

    at each workout session.


    These ingredients make up the FIT Principle which stands for:
    Frequency, Intensity, and Time.


    To achieve fitness you need to meet minimum standards for each FIT factor.

    Remember when training- Less Is More.

    Do your absolute best to never train a sore muscle as this can lead to overtraining. Soreness comes by muscle hypertrophy. When intense resistance exercise is performed the muscles undergo a sort of micro-trauma. When this occurs they leak hydroxyprolene-acid. This acid is what makes muscles sore.

    In order to overcome soreness and quickly relieve it one must stay over-hydrated by drinking a lot of water and allowing the body to get plenty of sleep(at least 8-9 hours a night).

    Since recovery proceeds growth one MUST sleep well and rest well when not sleeping.

    NEVER resistance train a sore muscle as this will simply put damage upon damage. Cardio conditioning and stretching exercises are fine while sore as this will assist the recovery process in flushing out the acid as well as re-lubricating the joints. ALWAYS allow for recovery time or over-training will occur. Over-training is indeed a syndrome that many athletes experience and often times never realize it. Signs of over-training will be a loss of appetite, irregular sleep to insomnia patterns, constipation, head-aches, continued sore muscles, progress plateaus, decreased immune system(illness or colds possible), muscle loss, and increased chance of injury to name a few.

    It is one thing to train hard and quite another to train smart.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  10. #10
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by Witchblade View Post
    Post your routine and read the stickies.

    What you're doing now is about 0.25 times as effective as what you could do, probably.

    Curls suck.
    I couldn't agree more. I NEVER do them.

    Allow me to quickly compare functional form of strength to a non-functional form of strength through a particular exercise. Take the bicep curl, in its many forms- it is a non-functional exercise as you almost never do anything in life that requires just that part of your body to move in that exact way. Now picture the pull-up with your palms facing you. This is definitely working the bicep, shoulder, back, forearm grip, and most of all abs/core strength. This is a functional exercise and one that will produce some of the absolute best overall results.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  11. #11
    Succinct
    ELITE MEMBER

    Witchblade's Avatar

    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,474
    Rep Points
    2291514

    Actually, we don't know what muscle soreness is. We do know that it's not directly related to hyperthrophy though.

    You can train your muscles when they're sore, just don't overkill it. And don't do it when they're extremely sore.

    The advice about rest, diet and overtraining is good however.

  12. #12
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    wat do u mean by soreness? after i lift i feel some stretch or tenseness in my muscles...is that ok?? and if i dont feel that the nex day i workout can i lift that day??

  13. #13
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by BringDaBlitz94 View Post
    wat do u mean by soreness? after i lift i feel some stretch or tenseness in my muscles...is that ok?? and if i dont feel that the nex day i workout can i lift that day??
    Soreness is the achy and tender feeling your muscles get after training. Most people experience some degree of soreness, but there are those who never do. This is merely a genetic ability to rapid recovery or even to simply flush out the toxins causing soreness. Diet & rest is vital to constant progress.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  14. #14
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    so wats the tenseness/stretch i feel?

  15. #15
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by BringDaBlitz94 View Post
    so wats the tenseness/stretch i feel?
    The tightness of the muscle directly after it has gone through the eccentric & concentric movements during training.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  16. #16
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    can doing bicep curls rele make my arms and muscles smaller??

  17. #17
    Patrick
    ELITE MEMBER

    P-funk's Avatar

    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,754
    Rep Points
    2298749

    Quote Originally Posted by BringDaBlitz94 View Post
    can doing bicep curls rele make my arms and muscles smaller??
    a) what is your infatuation with bicep curls?

    b) bicep curls aren't going to make you a better athlete on the football field.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  18. #18
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    well wat lifts can help me build my biceps and triceps??

  19. #19
    Patrick
    ELITE MEMBER

    P-funk's Avatar

    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,754
    Rep Points
    2298749

    i gave you that answer in your other thread. go read it. it is the first post.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  20. #20
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by BringDaBlitz94 View Post
    well wat lifts can help me build my biceps and triceps??
    Unles your are trying to be a Body Builder there is really no need, except in therapy, for isolated movements such as bicep curls.

    Right now you or someone else(magazines maybe) have corrupted your thinking into believing that traditional isolation BB exercises are a superior form of training hen they are far, far from it.

    As already mentioned you need to train compound movements such as snatches and closed chain movements such as pullups. These will develop your entire body synergistically as nature intends rather than one body prt at a time.

    By training this way you will be a far superior athlete as well as human being than those who train otherwise.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  21. #21
    Light weight!

    StanUk's Avatar

    Join Date
    Jun 2006
    Location
    In a galaxy far far away
    Posts
    705
    Rep Points
    1114910

    Seriously, you need to start listening to what these people are saying and stop doing some many damn curls! You need to focus on a full body routine, if only you knew how much you would stand to gain if you dropped the 100 curls a day malarky and concentrated on working your whole body.

  22. #22
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by StanUk View Post
    Seriously, you need to start listening to what these people are saying and stop doing some many damn curls! You need to focus on a full body routine, if only you knew how much you would stand to gain if you dropped the 100 curls a day malarky and concentrated on working your whole body.
    Amen!
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  23. #23
    Registered User

    slip's Avatar

    Join Date
    Jan 2006
    Posts
    346
    Rep Points
    10

    and if you did start working your arms effectively, youre going to look stupid if your arms are out of proportion to the rest of your body. "hah look at him, probably just goes to the gym every 2nd day and does curls...." Bodybuilders need big arms, normal guys need well proportioned physiques.

  24. #24
    A.B.1 Systems Specialist

    alwaysbelieve1's Avatar

    Join Date
    Oct 2006
    Location
    AZ
    Posts
    106
    Rep Points
    10

    Quote Originally Posted by slip View Post
    and if you did start working your arms effectively, youre going to look stupid if your arms are out of proportion to the rest of your body. "hah look at him, probably just goes to the gym every 2nd day and does curls...." Bodybuilders need big arms, normal guys need well proportioned physiques.
    And on top of that, because I have worked in the gym environments for years, I can easily spot those guys who just train chest and biceps. It is very, very common and why they do this I will never know. Training for aesthetics is one this, but actually looking good is quite another- chicken legs, small tris and no back make up an idiot who thinks they lift hard.

    Just because you have a big chest and get an occasional bicep burn doesn't make you a bodybuilder or even a good lifter.
    The key to any routine lies in your ability to abandon it for another.

    -Always Believe In One Forum-

  25. #25
    Super Moderator
    SUPER MODERATOR

    Mudge's Avatar

    Join Date
    Jun 2002
    Gender
    Male
    Location
    Bay Area
    Posts
    24,268
    Rep Points
    52981667


    Plus, titties and biceps makes for an awful physique on a man.
    Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  26. #26
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    well u mean that titties and biceps that are out of proportion from other muscles in ur body are ugly rite??

  27. #27
    Registered User

    Join Date
    Oct 2006
    Posts
    222
    Rep Points
    28753

    because everyone is tellin me how much benching helps but now ur sayin that it looks ugly since it mostly works ur chest. and do u no any tricep exercises that i culd do at home wit free weights???

  28. #28
    SHRUG LIKE YOU MEAN IT
    MODERATOR

    Gazhole's Avatar

    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,055
    Rep Points
    177740615


    Quote Originally Posted by BringDaBlitz94 View Post
    because everyone is tellin me how much benching helps but now ur sayin that it looks ugly since it mostly works ur chest. and do u no any tricep exercises that i culd do at home wit free weights???
    Military Press.

    And what people are saying is that JUST benching and JUST doing curls at the expense of everything else will produce bad results.

    You have other muscles - train them.
    http://www.getlifting.info

    This may hurt a little... - Training Journal 2012

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  29. #29
    Registered User

    SAMIAM's Avatar

    Join Date
    Sep 2006
    Posts
    48
    Rep Points
    10

    Try this simple routine for a few weeks -

    Flat bench
    Military press
    Barbell Rows
    Deadlifts/squats (alternate each W/O)


    each W/O take ONE exersize from the first three(bench, military, rows)and do 10 sets of 3 reps, always rotating thru the list each W/O. Do 4(sets)x6(reps) for the the other two , and on deads/squats always do 6 singles (each set is a single rep)each W/O.

    On 10x3's you want to use an amount of weight that you can only lift 6 times with good form if performed in a single set(what you would "fail" on the 7th rep with) rest as long as you need between sets, but each W/O strive to keep shortening this time even if it's only in slight increments.

    On the 4x6's use 10-15% less weight (use a calculator) than you're using on the same exersize for your 10x3's.

    On the deads/Squats always go as heavy as possible pulling back when you feel close to failure.

    After each W/O take the next two days off for recovery(3 if nessessary).As a newb you will be able to put between 5-20 lbs. on to each exersize every W/O and will be able to continue this constant and rapid progression for at least 2-3 months before worrying about "deloading" or changing routines, ect.

    Keep a notebook, pen and little calculator by your weights, record each set and weight along with date and how long each W/O takes.

    try to complete the W/O in 30-45 minutes if at all possible , definitely under an hour.

    Seriously, do this - keep it simple (as is) don't "tweak it" , and you WILL astound yourself.

  30. #30
    Light weight!

    StanUk's Avatar

    Join Date
    Jun 2006
    Location
    In a galaxy far far away
    Posts
    705
    Rep Points
    1114910

    Quote Originally Posted by alwaysbelieve1 View Post
    And on top of that, because I have worked in the gym environments for years, I can easily spot those guys who just train chest and biceps. It is very, very common and why they do this I will never know. Training for aesthetics is one this, but actually looking good is quite another- chicken legs, small tris and no back make up an idiot who thinks they lift hard.

    Just because you have a big chest and get an occasional bicep burn doesn't make you a bodybuilder or even a good lifter.
    Yep, this is all too true and is a common occurence.

    By the way, in your avatar, you look a lot like Hando from Romper Stomper

Page 1 of 3 123 LastLast

Similar Threads

  1. Replies: 12
    Last Post: 01-18-2006, 11:22 PM
  2. High Reps vs Low Reps question
    By Shegan in forum Training
    Replies: 5
    Last Post: 09-16-2005, 09:08 PM
  3. deadlifts....low reps or high reps?
    By rangers97 in forum Training
    Replies: 32
    Last Post: 01-14-2005, 09:34 AM
  4. Squats, high reps vs. low reps
    By barc77 in forum Training
    Replies: 5
    Last Post: 05-17-2002, 08:12 AM
  5. Forced Reps vs. Reps to Failure
    By LatinoHeat in forum Training
    Replies: 9
    Last Post: 09-04-2001, 12:45 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  


DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.