@zombiekicker 9 to 12 working sets per muscle group. Again i stress this is for advanced bodybuilders with good diet and recovery abilities. By advanced i mean like 5 + years of solid bodybuilding under a trainers belt.
Reference> "The salivary testosterone and cortisol response to three loading schemes "Journal of Strength and conditioning research" (B. Crewther) (2008) .
The researchers found the bodybuilding style workout (100 reps) thier testosterone levels were almost DOUBLED. And when they did the other two workouts the test levels did not increase. The researchers suggested total volume may be key to maximizing testostrone during training. So 9-12 sets is actually pretty good for muscles
@SpartanLife1821 If that's the case, does that mean that spending like a half hour or an hour on a cardio machine before hitting the weights would be optimal because all that basically is is massive reps?
@eurohim you need to remember muscles grow because of intense muscular contractions, not the number of contractions. This is why marathon runners have small legs yet they do alot of reps by running. Doing alot of cardio before weights will deplete your glycogen stores and you wont be able to lift as heavy or intense. I would say do your cardio after lifting so your body will start to burn fat easier because of the glycogen cleared out by the weight lifting.
Their was a study in New Zealand where they had men perform three different squat workouts. First was a bodybuilding style workout that consisted of 10 sets and 10 reps (100 reps total) using 75 percent of thier one rep max with two minute rest periods between sets. The second workout was six sets of four reps using about 90 percent of thier 1RM and a four minute rest period. Workout number three consisted of eight sets for six reps using 45% of thier 1RM and resting three minutes.
For the advanced bodybuilder 9-12 sets is ideal. I personaly do 9-12 sets as a natural bodybuilder and its amazing. I also have proof 9-12 sets is good for your natural GROWTH HORMONES. ill post it above.
Straight up bs... Fat ppls need lots of reps or if your trying to tone, hard gainers or ppl who want to build muscle know that its low reps big weight... everyones knows clearly not this "brain box"
as long as your pushing your body past what it normalyl does then you will gain muscle. Heavier weights typically produce bigger muscles while lighter weights with more reps will produce smaller ones with greater endurance
That's basically right, in my experience, and don't make the mistake a lot of gym rats do...they do a set then walk off and B.S. with their buddies. Then 5 min. later do another set. Lifting can be a great cardio thing too; do a set, wait 15- 20 seconds or so, then do another and another. Great way to lose fat and firm up. Don't forget good diet.
@realz2601 no... u should rlly workout hard... like 8-10 reps, 6-8 reps, 10-12 reps.... and just cut calories... thats how u get nice and tone... throw all different ranges of reps and a bunch of different exercises into ur workout
not really buddy. hypertrophy is best accomplished at the 8-12 rep range. low reps and low sets is all strength and power...don't get me wrong, you'll still get big, but not as big
Thats not true going heavy tears more and deeper fibers witch means you tear a higher amount of muscle fibers wich forces your body to grow lighter reps tear less fibers more shallow and and makes harder and more ripped.People who train for size go 6 to 8 rep. and cut go 10 to 12 rep. and for strenght they go 1 to 4 rep range and 1 to 4 mainly is training the joins to get strong with the muscle.
@callofdutymw2geek im sorry but you are not correct about higher reps make a person more "cut". A muscle can do three things, it can grow, stay the same, or shrink. A muscle will be more defined when the body takes in fewer calories than it burns, and the excess fat around the muscle will be used up. Remember fat is just stored energy (calories). Spot reducing is a myth also. For example for in a bodybuilding competition, bodybuilders get lean by lowering body fat via cardio and diet.
@SpartanLife1821 I think dif. by going heavy you tear a larger amount and a deaper tear in fibers you also force the joints to become stronger.When going light you dont get a deap tear you tear less fibers and the joints are under less stress..
@callofdutymw2geek I agree with you 100 percent that intense muscular contractions create big muscle growth. But Its a myth the higher reps you go for the more "cut" the muscle gets. By cut i mean by showing definition by the removal of body fat. And body fat is removed by a consistant caloric deficit. You cannot get cut without a caloric deficit. Lifting weights to build muscle, diet and cardio to get cut.
Lets say Im doing a 4 routine chest workout, 3 set for each routine, do I do 1 set from each routine 4 times or do all 3 sets from 1 routine all together then the next routine do all 3 sets and so on?
Christians of this website, the judgement day have started already, please I urge you to depart from all form of unchristian conduct lest you be found not worthy to enter the kingdom of God. Please do not label my activity spam, I did not do it for that purpose.
Yes, you just have to keep in mind how many reps, sets, weight, and rest. Usually if you do 1,1,1,2,2,2 etc you get go for a standard routine. If you want to switch it up on your body, you can go 1,2,3 but I recommend you lower the weight and have no rest time b/t 1-3 as it will exhaust your muscles but raise the strength of your type I muscles as well as their strength to a point. There are other deviations too such as 3,2,1 and even 2,3,1 and so on, switch em up to keep ur muscles guessing
If you are going to do more sets after the first rep, do NOT push your muscles to failure. In fact, don't EVER push them to failure b/c then you start injuring the motor neurons in that arm as you are telling your nerves to push when your muscles cannot and it causes damage overtime. Instead, go to right before failure and only on the last 2 sets or third of an exercise. The first set should be stimulation, the second and third should be moderate to heavy, and the last is right before failure
How many sets do you recommend for each individual machine/apparatus? Also, should all sets be done one after another, or should there be a few sets on another machine between sets (i.e. two sets on a crunch machine, two sets on a leg raise machine, and then back to the crunch machine)?
You have to find your balance, usually if its a machine that has 2 pullies, you go a bit heavier b/c some of the weight is being diverted by the first pulley, 1 pully machines are the entire weight and should be kept either heavy or light depending on the exercise. As for jumping around b/t sets, only do that if you are training the same muscle group specifically. An example would be Preacher Curl > Bicep Curl > Hammer Curl. all same muscle group and no rest needed neccessarily unless goin heavy
I like them and this made me feel really happy. I want to make some of these little lovlies and think of Julie and what's her name. This project fills me with love and holiday joy. i will support the home made things! I LIKE THEM
Hi ive been working out for awhile only noticing small changes, i just ordered sum metabo ultramax fatburners to try loose the last bit of weight im 14 stone atm want to loose abit more + carry on my question is do those tablets work or are the just plasiboes. write me back.
Any substance you ingest to either gain or lose weight is very ineffective and often fails. Both steriods and fatburners, have little or no effect and to those who DO claim they see a change, it usually does have some sort of change but at a cost of something vital lost... Do the research and look into long term exposures to not only your fatburners, but to any substance ingested for the reward of muscle gain/weight loss and you will see startling results.
hey Doug i have have made a routine that only uses three days but im working all my muscle groups. I have two days before i work the same muscle again will this help me get big
If you curl a dumb bell of some proportion of weight than "yes" it is considered a rep but considering it an effective exercise does not happen until you begin to add more reps, sets, and weight proportionate to the maximum capacity of what that muscle group can do. For example, if the max weight i can curl is 40 and i want to strength train, it would be best to do 5-8 reps at 60-80% max or 24-32 lbs but if I want to do endurance then try performing 10-20 reps at 20-40% or 8-16 lbs!
So most of the muscle tearing comes from the first set? So would it be good to Start with High Weight doing Low reps to rip the muscle tissue as quickly as possible?
No because if you go heavy all at once, you have not allowed your muscle to warm up and gather enough blood, oxygen, and nutrients to that area of stimulus and can "rip" a muscle and damage it severelly. That's what a muscle tear or even muscle cramping can happen...best thing to do is to warm the muscle up and start off moderate and then go upwards to heavy and then light again if neccessary.
Hi i am alex from spain...to gain biceps mass could you give me an advice about number of exercises, repetitions, sets and rest please??? thank you!!!
No... but it's fun (torture) to do once and a while. A lot of it has to do with "time under tension" for the muscle, which should be about a minute or so. Slower movements actually produce stronger, safer, and sounder forces, so slower-motion for fewer reps is usually more prudent.
no, lots of reps with light weight makes your muscle be ripped, and for endurance, doing a lot of weight few reps, makes it stronger and bigger, but with not that much endurance
@steroidsR4shitheads I heard you like boys!
SiggsSE 8 months ago
@zombiekicker 9 to 12 working sets per muscle group. Again i stress this is for advanced bodybuilders with good diet and recovery abilities. By advanced i mean like 5 + years of solid bodybuilding under a trainers belt.
SpartanLife1821 1 year ago
smart S M R T
thegamefanman 1 year ago
Reference> "The salivary testosterone and cortisol response to three loading schemes "Journal of Strength and conditioning research" (B. Crewther) (2008) .
Their you go people, get to work and get HUGE.
SpartanLife1821 2 years ago
The researchers found the bodybuilding style workout (100 reps) thier testosterone levels were almost DOUBLED. And when they did the other two workouts the test levels did not increase. The researchers suggested total volume may be key to maximizing testostrone during training. So 9-12 sets is actually pretty good for muscles
SpartanLife1821 2 years ago
@SpartanLife1821 If that's the case, does that mean that spending like a half hour or an hour on a cardio machine before hitting the weights would be optimal because all that basically is is massive reps?
eurohim 1 year ago
@eurohim you need to remember muscles grow because of intense muscular contractions, not the number of contractions. This is why marathon runners have small legs yet they do alot of reps by running. Doing alot of cardio before weights will deplete your glycogen stores and you wont be able to lift as heavy or intense. I would say do your cardio after lifting so your body will start to burn fat easier because of the glycogen cleared out by the weight lifting.
SpartanLife1821 1 year ago
Their was a study in New Zealand where they had men perform three different squat workouts. First was a bodybuilding style workout that consisted of 10 sets and 10 reps (100 reps total) using 75 percent of thier one rep max with two minute rest periods between sets. The second workout was six sets of four reps using about 90 percent of thier 1RM and a four minute rest period. Workout number three consisted of eight sets for six reps using 45% of thier 1RM and resting three minutes.
SpartanLife1821 2 years ago
For the advanced bodybuilder 9-12 sets is ideal. I personaly do 9-12 sets as a natural bodybuilder and its amazing. I also have proof 9-12 sets is good for your natural GROWTH HORMONES. ill post it above.
SpartanLife1821 2 years ago
Straight up bs... Fat ppls need lots of reps or if your trying to tone, hard gainers or ppl who want to build muscle know that its low reps big weight... everyones knows clearly not this "brain box"
XtargX 2 years ago
so if i want to tone i need to do alot of reps with a small weight and to build muscle its a big weight with few reps ?
realz2601 2 years ago
thats the basic outline of each of those goals
gainispain 2 years ago
as long as your pushing your body past what it normalyl does then you will gain muscle. Heavier weights typically produce bigger muscles while lighter weights with more reps will produce smaller ones with greater endurance
MrEagerstudent 2 years ago
That's basically right, in my experience, and don't make the mistake a lot of gym rats do...they do a set then walk off and B.S. with their buddies. Then 5 min. later do another set. Lifting can be a great cardio thing too; do a set, wait 15- 20 seconds or so, then do another and another. Great way to lose fat and firm up. Don't forget good diet.
tennforever 2 years ago
@realz2601 no... u should rlly workout hard... like 8-10 reps, 6-8 reps, 10-12 reps.... and just cut calories... thats how u get nice and tone... throw all different ranges of reps and a bunch of different exercises into ur workout
jordan101992 2 years ago
not really buddy. hypertrophy is best accomplished at the 8-12 rep range. low reps and low sets is all strength and power...don't get me wrong, you'll still get big, but not as big
snpprhd44 2 years ago
Thats not true going heavy tears more and deeper fibers witch means you tear a higher amount of muscle fibers wich forces your body to grow lighter reps tear less fibers more shallow and and makes harder and more ripped.People who train for size go 6 to 8 rep. and cut go 10 to 12 rep. and for strenght they go 1 to 4 rep range and 1 to 4 mainly is training the joins to get strong with the muscle.
callofdutymw2geek 2 years ago
@callofdutymw2geek im sorry but you are not correct about higher reps make a person more "cut". A muscle can do three things, it can grow, stay the same, or shrink. A muscle will be more defined when the body takes in fewer calories than it burns, and the excess fat around the muscle will be used up. Remember fat is just stored energy (calories). Spot reducing is a myth also. For example for in a bodybuilding competition, bodybuilders get lean by lowering body fat via cardio and diet.
SpartanLife1821 1 year ago
@SpartanLife1821 I think dif. by going heavy you tear a larger amount and a deaper tear in fibers you also force the joints to become stronger.When going light you dont get a deap tear you tear less fibers and the joints are under less stress..
callofdutymw2geek 1 year ago
@callofdutymw2geek I agree with you 100 percent that intense muscular contractions create big muscle growth. But Its a myth the higher reps you go for the more "cut" the muscle gets. By cut i mean by showing definition by the removal of body fat. And body fat is removed by a consistant caloric deficit. You cannot get cut without a caloric deficit. Lifting weights to build muscle, diet and cardio to get cut.
SpartanLife1821 1 year ago
Lets say Im doing a 4 routine chest workout, 3 set for each routine, do I do 1 set from each routine 4 times or do all 3 sets from 1 routine all together then the next routine do all 3 sets and so on?
Halobolu 2 years ago 3
This has been flagged as spam show
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Christians of this website, the judgement day have started already, please I urge you to depart from all form of unchristian conduct lest you be found not worthy to enter the kingdom of God. Please do not label my activity spam, I did not do it for that purpose.
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conceil8 2 years ago
you have very instructive videos. thanks for posting.
jjjjl241 2 years ago
blah blah blah... Shut up!!!!! lol
swaGGer2k10 3 years ago
The last line
" ..Thats fine with me too."
hah
What if we do something not fine with him .. Does he come and smash us?
BJB1993 3 years ago 2
Let's say you do 3 exercises (exercises 1,2 and 3), 3 sets each. Most people would the sets like this: 1,1,1,2,2,2,3,3,3
Is there a benefit to rotating the exercises instead of grouping them together in sets of 3?
In other words, say, do 1,2,3,1,2,3,1,2,3?
JackedAttack0 3 years ago 2
Yes, you just have to keep in mind how many reps, sets, weight, and rest. Usually if you do 1,1,1,2,2,2 etc you get go for a standard routine. If you want to switch it up on your body, you can go 1,2,3 but I recommend you lower the weight and have no rest time b/t 1-3 as it will exhaust your muscles but raise the strength of your type I muscles as well as their strength to a point. There are other deviations too such as 3,2,1 and even 2,3,1 and so on, switch em up to keep ur muscles guessing
EricB042389 2 years ago
this guy talks and talks
bassat786 3 years ago 9
Yeah man, painfull
stueyboi 3 years ago
haha inoo
bassat786 3 years ago
@bassat786 Talks shit that is!
GripExponant 1 year ago
Lets say im gonna do 3 sets. So for my first set should i go all out until im tired or do i just do enough reps so that i stimulate the muscle?
junjoo123 3 years ago
If you are going to do more sets after the first rep, do NOT push your muscles to failure. In fact, don't EVER push them to failure b/c then you start injuring the motor neurons in that arm as you are telling your nerves to push when your muscles cannot and it causes damage overtime. Instead, go to right before failure and only on the last 2 sets or third of an exercise. The first set should be stimulation, the second and third should be moderate to heavy, and the last is right before failure
EricB042389 2 years ago
How many sets do you recommend for each individual machine/apparatus? Also, should all sets be done one after another, or should there be a few sets on another machine between sets (i.e. two sets on a crunch machine, two sets on a leg raise machine, and then back to the crunch machine)?
legr8est1234 3 years ago
You have to find your balance, usually if its a machine that has 2 pullies, you go a bit heavier b/c some of the weight is being diverted by the first pulley, 1 pully machines are the entire weight and should be kept either heavy or light depending on the exercise. As for jumping around b/t sets, only do that if you are training the same muscle group specifically. An example would be Preacher Curl > Bicep Curl > Hammer Curl. all same muscle group and no rest needed neccessarily unless goin heavy
EricB042389 2 years ago
I like them and this made me feel really happy. I want to make some of these little lovlies and think of Julie and what's her name. This project fills me with love and holiday joy. i will support the home made things! I LIKE THEM
Chick6517 3 years ago
Hi ive been working out for awhile only noticing small changes, i just ordered sum metabo ultramax fatburners to try loose the last bit of weight im 14 stone atm want to loose abit more + carry on my question is do those tablets work or are the just plasiboes. write me back.
skullkiller123 3 years ago
Any substance you ingest to either gain or lose weight is very ineffective and often fails. Both steriods and fatburners, have little or no effect and to those who DO claim they see a change, it usually does have some sort of change but at a cost of something vital lost... Do the research and look into long term exposures to not only your fatburners, but to any substance ingested for the reward of muscle gain/weight loss and you will see startling results.
EricB042389 2 years ago
hey Doug i have have made a routine that only uses three days but im working all my muscle groups. I have two days before i work the same muscle again will this help me get big
TrAvIsKiV408 3 years ago
Hi Doug,
Does a simple weight lift, such as a dumb bell, count as a "rep."
-Stephen =0)
stephenchrisshow 3 years ago
NOPE
StandFirm 3 years ago
If you curl a dumb bell of some proportion of weight than "yes" it is considered a rep but considering it an effective exercise does not happen until you begin to add more reps, sets, and weight proportionate to the maximum capacity of what that muscle group can do. For example, if the max weight i can curl is 40 and i want to strength train, it would be best to do 5-8 reps at 60-80% max or 24-32 lbs but if I want to do endurance then try performing 10-20 reps at 20-40% or 8-16 lbs!
EricB042389 2 years ago
Hi Da...Doug,
Does a simple dumb bell weight count as a rep?
-Stephen =0)
stephenchrisshow 3 years ago
YES
StandFirm 3 years ago
good advice , ty.
dfineee 3 years ago
Hey im back, this is more like it... your very selective and precice with wording for this lesson. Just verifying, you do own a gym?
chursthouse 3 years ago
These are my facilities.... Stand Firm Fitness, LLC and Wilton Wellness Center, LLC.
You can see photos on my website. :-)
StandFirm 3 years ago
So most of the muscle tearing comes from the first set? So would it be good to Start with High Weight doing Low reps to rip the muscle tissue as quickly as possible?
zebs3619 3 years ago
No because if you go heavy all at once, you have not allowed your muscle to warm up and gather enough blood, oxygen, and nutrients to that area of stimulus and can "rip" a muscle and damage it severelly. That's what a muscle tear or even muscle cramping can happen...best thing to do is to warm the muscle up and start off moderate and then go upwards to heavy and then light again if neccessary.
EricB042389 2 years ago
Hi i am alex from spain...to gain biceps mass could you give me an advice about number of exercises, repetitions, sets and rest please??? thank you!!!
mestre0capoeira 3 years ago
Hi Alex... thanks for watching!!
I have a few clips on training the biceps on YouTube. Please search my channel for "biceps" and "arms."
ALL of the answers are on my website:
TheBestWayToExercise(dot)com
StandFirm 3 years ago
Have you heard about bombing arms?? it consists in 1 set of biceps/triceps each 30 minutes during 8 hours....is a good method?
mestre0capoeira 3 years ago
if i were to do the low weight and like 100 reps does that do as much work as high weight and like 10 reps?
superdudeMN 3 years ago
No... but it's fun (torture) to do once and a while. A lot of it has to do with "time under tension" for the muscle, which should be about a minute or so. Slower movements actually produce stronger, safer, and sounder forces, so slower-motion for fewer reps is usually more prudent.
Doug :-)
StandFirm 3 years ago
thanks alot, ive been working out for about a year now at school and your videos are helping out alot.
superdudeMN 3 years ago
no, lots of reps with light weight makes your muscle be ripped, and for endurance, doing a lot of weight few reps, makes it stronger and bigger, but with not that much endurance
jucajuca92 3 years ago
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FinallyAnAvailableSN 3 years ago
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first ;p
Hellfish699 3 years ago