Set/rep adjustment

zonaguy03 · 04-30-2007, 08:19 AM

Okay, my goal is to have constant hypertrophy, to be cut, and to loose body fat...

Around November/December I started a resistance training workout with
12-10-8 reps with about a 30 second break with an intense tempo.

After I had mastered that I have been on a 12-10-8-6 rep workout, again with a 30 second rest period with great results, but I wanted to make another jump.

Could I go to a 12-10-8-6-4 or 5? What would be an ideal rep set up to keep up hypertrophy, and get cut up that I haven't already done?

Currently, I am pretty cut up around the arms/shoulders area. I need to get my lower back/back as a whole and my chest a little more (chest has good form but really flabby

) help!

battler · 05-01-2007, 09:53 AM

I do it like this: 12-10-8-6-12 (1 minute breaks and 0 minute break between the last 2 sets). For last 12, I move back down to the weight at which I did 12 or 10.

**Gazhole** · 05-01-2007, 09:58 AM

For hypertrophy do repeated effort, something like 8-12 reps over 3-4 sets per movement with 1:15-1:45 RI between sets.

Though to see ANY results regarding gained mass using ANY configuration you need to eat enough of the right things.

Its as simple as that. Dont over-complicate things.

If you want to try to put on mass and lose bodyfat at the same time prepare to be dissapointed. The two goals are at opposite ends of the spectrum. Pick one and run with it.

battler · 05-01-2007, 10:07 AM

Why do you say you can't put on mass and lose body fat at the same time? I bet that is scientifically incorrect.

Witchblade · 05-01-2007, 10:41 AM

DiGiTaL · 05-01-2007, 11:31 AM

I've seen your pictures. If i were you, i woudn't worry about any fat or anything after all your bf% isn't so high. I would go bulk for awhile then do a lean cut.

zonaguy03 · 05-01-2007, 12:07 PM

Quote:

Originally Posted by DiGiTaL

I've seen your pictures. If i were you, i woudn't worry about any fat or anything after all your bf% isn't so high. I would go bulk for awhile then do a lean cut.

I'm pretty cut upper body, and im sticking to my intense workouts (hypertrophy) 5 days a week in the weight room. I just need to cut down on the abdominal fat, which im dieting and increasing my cardio. Hope that helps out.

**Gazhole** · 05-01-2007, 01:43 PM

Quote:

Originally Posted by battler

Why do you say you can't put on mass and lose body fat at the same time? I bet that is scientifically incorrect.

Well lets look at it at an incredibly basic level then:

What do you have to do to put on mass?

Answer - Eat more to go into a caloric surplus, train to stimulate growth so the extra calories will be used to build muscle.

What do you have to do to cut fat?

Answer - Eat less to go into a caloric deficit, train to burn calories so you lose fat.

Why cant you do both at once?

Answer - Because you cant be in a caloric surplus AND a caloric deficit at the same fucking time.

Witchblade · 05-01-2007, 02:13 PM

Quote:

Originally Posted by Gazhole

...

Answer - Because you cant be in a caloric surplus AND a caloric deficit at the same fucking time.

Wow, you almost had me convinced that you actually remained calm. I feel ya man.

zonaguy03 · 05-01-2007, 03:50 PM

Quote:

Originally Posted by Gazhole

Well lets look at it at an incredibly basic level then:

What do you have to do to put on mass?

Answer - Eat more to go into a caloric surplus, train to stimulate growth so the extra calories will be used to build muscle.

What do you have to do to cut fat?

Answer - Eat less to go into a caloric deficit, train to burn calories so you lose fat.

Why cant you do both at once?

Answer - Because you cant be in a caloric surplus AND a caloric deficit at the same fucking time.

Should probably cut out the creatine mono then huh.

Phred · 05-01-2007, 04:23 PM

Quote:

Originally Posted by zonaguy03

Should probably cut out the creatine mono then huh.

Why would you cut out the creatine? I suspect you do not even know why you are taking it.

StanUk · 05-01-2007, 04:29 PM

Quote:

Originally Posted by Gazhole

Well lets look at it at an incredibly basic level then:

What do you have to do to put on mass?

Answer - Eat more to go into a caloric surplus, train to stimulate growth so the extra calories will be used to build muscle.

What do you have to do to cut fat?

Answer - Eat less to go into a caloric deficit, train to burn calories so you lose fat.

Why cant you do both at once?

Answer - Because you cant be in a caloric surplus AND a caloric deficit at the same fucking time.

lol! good explanation here Gazhole

zonaguy03 · 05-01-2007, 04:36 PM

Quote:

Originally Posted by Phred

Why would you cut out the creatine? I suspect you do not even know why you are taking it.

I'm taking it to keep my muscle mass up while trying to loose body fat%. Lately ive been noticing ive been really bloated, and i am also taking this other strong medication that also requires drinking massive amounts of water. This medication is also known to increase lipids (fats and cholesterol in the blood), this may be happening but im not too sure. Might need a blood test. You don't have to respond, ill stop taking creatine because i am weighing two different goals (cuts and increased muscle/loosing body fat). I will stay in the weight room 5 days a week, cut the monohydrate, and keep dieting/cardio every day.

**Gazhole** · 05-01-2007, 06:16 PM

Quote:

Originally Posted by zonaguy03

I'm taking it to keep my muscle mass up while trying to loose body fat%. Lately ive been noticing ive been really bloated, and i am also taking this other strong medication that also requires drinking massive amounts of water. This medication is also known to increase lipids (fats and cholesterol in the blood), this may be happening but im not too sure. Might need a blood test. You don't have to respond, ill stop taking creatine because i am weighing two different goals (cuts and increased muscle/loosing body fat). I will stay in the weight room 5 days a week, cut the monohydrate, and keep dieting/cardio every day.

1 - Creatine doesnt make you put on mass. The increased "mass" it gives you is water on your muscles.

2 - If you're taking medication that leaves you de-hydrated or needing more water than normal why the hell are you taking creatine for? Creatine puts water into your muscles, which means you need to be extra hydrated while you're taking it.

Id consult your doctor asap, i assume he's the one who prescribed you this medication?

**Gazhole** · 05-01-2007, 06:17 PM

Quote:

Originally Posted by StanUk

lol! good explanation here Gazhole

Thanks :P

**Gazhole** · 05-01-2007, 06:18 PM

Quote:

Originally Posted by Witchblade

Wow, you almost had me convinced that you actually remained calm. I feel ya man.

Lol!

I did so well there, didn't i?

*Head explodes*

ReproMan · 05-01-2007, 06:25 PM

Quote:

Originally Posted by Gazhole

Lol!

I did so well there, didn't i?

*Head explodes*

I thought it was perfect.

zonaguy03 · 05-01-2007, 06:25 PM

Quote:

Originally Posted by Gazhole

1 - Creatine doesnt make you put on mass. The increased "mass" it gives you is water on your muscles.

2 - If you're taking medication that leaves you de-hydrated or needing more water than normal why the hell are you taking creatine for? Creatine puts water into your muscles, which means you need to be extra hydrated while you're taking it.

Id consult your doctor asap, i assume he's the one who prescribed you this medication?

You're right, i'll stop immediately.

Phred · 05-02-2007, 09:58 AM

Next time you use a supplement, do a little research on it. For example, creatine mono has been shown to cause bloating in some folks, where creatine ethyl ester has shown to have less of a bloating effect. As for mixing with meds, you should discuss with your doctor before using (you may want to consider discussing with a pharmicist as they have a very good understanding of the effects of meds with each other, to include popular supplements).

Quote:

Originally Posted by zonaguy03

I'm taking it to keep my muscle mass up while trying to loose body fat%. Lately ive been noticing ive been really bloated, and i am also taking this other strong medication that also requires drinking massive amounts of water. This medication is also known to increase lipids (fats and cholesterol in the blood), this may be happening but im not too sure. Might need a blood test. You don't have to respond, ill stop taking creatine because i am weighing two different goals (cuts and increased muscle/loosing body fat). I will stay in the weight room 5 days a week, cut the monohydrate, and keep dieting/cardio every day.

battler · 05-02-2007, 10:01 AM

This quote below sounds logical. I have just seen lots of people change their bodies-- getting stronger and leaner at the same time.

Quote:

Originally Posted by Gazhole

Well lets look at it at an incredibly basic level then:

What do you have to do to put on mass?

Answer - Eat more to go into a caloric surplus, train to stimulate growth so the extra calories will be used to build muscle.

What do you have to do to cut fat?

Answer - Eat less to go into a caloric deficit, train to burn calories so you lose fat.

Why cant you do both at once?

Answer - Because you cant be in a caloric surplus AND a caloric deficit at the same fucking time.

**Gazhole** · 05-02-2007, 10:04 AM

Quote:

Originally Posted by battler

This quote below sounds logical. I have just seen way to many people change their bodies-- getting stronger and leaner at the same time.

It is possible in the incredibly early stages of training when somebody has never done anything before, but even then it doesnt last for any length of time.

04-30-2007, 08:19 AM	#1
zonaguy03 Registered User Join Date: Apr 2007 Location: Tucson Posts: 423	Set/rep adjustment Okay, my goal is to have constant hypertrophy, to be cut, and to loose body fat... Around November/December I started a resistance training workout with 12-10-8 reps with about a 30 second break with an intense tempo. After I had mastered that I have been on a 12-10-8-6 rep workout, again with a 30 second rest period with great results, but I wanted to make another jump. Could I go to a 12-10-8-6-4 or 5? What would be an ideal rep set up to keep up hypertrophy, and get cut up that I haven't already done? Currently, I am pretty cut up around the arms/shoulders area. I need to get my lower back/back as a whole and my chest a little more (chest has good form but really flabby ) help!

05-01-2007, 09:58 AM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	For hypertrophy do repeated effort, something like 8-12 reps over 3-4 sets per movement with 1:15-1:45 RI between sets. Though to see ANY results regarding gained mass using ANY configuration you need to eat enough of the right things. Its as simple as that. Dont over-complicate things. If you want to try to put on mass and lose bodyfat at the same time prepare to be dissapointed. The two goals are at opposite ends of the spectrum. Pick one and run with it. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-01-2007, 10:41 AM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-01-2007, 11:31 AM	#6
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	I've seen your pictures. If i were you, i woudn't worry about any fat or anything after all your bf% isn't so high. I would go bulk for awhile then do a lean cut. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

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05-01-2007, 09:53 AM	#2
battler Registered User Join Date: Apr 2007 Posts: 5	I do it like this: 12-10-8-6-12 (1 minute breaks and 0 minute break between the last 2 sets). For last 12, I move back down to the weight at which I did 12 or 10.

05-01-2007, 10:07 AM	#4
battler Registered User Join Date: Apr 2007 Posts: 5	Why do you say you can't put on mass and lose body fat at the same time? I bet that is scientifically incorrect.