nothing fancy, barely have free time a day, I just want to llift enough to primary be a bit healthier and built up some strenght and a tiny bit for looks
ok, I’m going to elaborate a bit
first, the common rookie mistake is to jerk off the weights/cables with not enough weights on them, because you only focus on reps. You’re not doing much if you’re not putting the extra effort for your last reps.
Second, the number of reps determines the outcome
3-6 reps is strength territory
7-12 is hypertrophy (muscle building)
12+ is cardio
I would recommend varying it up a bit as all three are important to develop as a beginner.
Make sure you stretch properly before the workout and do trial sets with low reps to warm up the muscles before moving on to desired weights (especially important for free weights like bench)
>Second, the number of reps determines the outcome >3-6 reps is strength territory >7-12 is hypertrophy (muscle building) >12+ is cardio
thanks for your first post here, maybe stick to your Men's Health articles
far from it, maybe if they tried reading something from this side of the millennium
7 months ago
Anonymous
refute it then, what are strength reps, what are hypertrophy reps
7 months ago
Anonymous
hypertrophy reps
5-30 reps
0-3 RIR
strength reps, more subjective since this is largely CNS adaptation and has other influences (speed work, etc.)
1-4 reps
there's a caveat with all of this, saying that certain exercises are better suited to rep ranges
ie. don't do 3x5 for lat raises or 3x30 for deadlifts
7 months ago
Anonymous
>he does thirty reps for “hypertrophy”
7 months ago
Anonymous
I'm not saying I do, I'm just telling you what the hypertrophy rep range is
reps between 5-30 and taken relatively close to failure all provide similar hypertrophic stimulus
no, you need to do 4 sets of 6 reps or 6 sets of 4 reps or 8 sets of 3 reps or 12 sets of 2 reps or 24 sets of 1 reps or 1 sets of 24 reps or 2 sets of 12 reps. Nothing in between.
depends on your goals
time between sets also matters
nothing fancy, barely have free time a day, I just want to llift enough to primary be a bit healthier and built up some strenght and a tiny bit for looks
ok, I’m going to elaborate a bit
first, the common rookie mistake is to jerk off the weights/cables with not enough weights on them, because you only focus on reps. You’re not doing much if you’re not putting the extra effort for your last reps.
Second, the number of reps determines the outcome
3-6 reps is strength territory
7-12 is hypertrophy (muscle building)
12+ is cardio
I would recommend varying it up a bit as all three are important to develop as a beginner.
Make sure you stretch properly before the workout and do trial sets with low reps to warm up the muscles before moving on to desired weights (especially important for free weights like bench)
*with low weights
ok thanks anon
how does 3x10 working sets plus 2x10 warm ups sound?
you only need one warm-up set imo
>Second, the number of reps determines the outcome
>3-6 reps is strength territory
>7-12 is hypertrophy (muscle building)
>12+ is cardio
thanks for your first post here, maybe stick to your Men's Health articles
seething powershitter
far from it, maybe if they tried reading something from this side of the millennium
refute it then, what are strength reps, what are hypertrophy reps
hypertrophy reps
5-30 reps
0-3 RIR
strength reps, more subjective since this is largely CNS adaptation and has other influences (speed work, etc.)
1-4 reps
there's a caveat with all of this, saying that certain exercises are better suited to rep ranges
ie. don't do 3x5 for lat raises or 3x30 for deadlifts
>he does thirty reps for “hypertrophy”
I'm not saying I do, I'm just telling you what the hypertrophy rep range is
reps between 5-30 and taken relatively close to failure all provide similar hypertrophic stimulus
Excellent input with the emphasis on difference between strength and muscle building.
Most people don't know the difference. You can be strong without being muscly, and everyone forgets that.
Now remember that every body is different, OP. Find what works for you, and make sure you stick to it.
Also: Make sure to eat your protein!
Yes if rpe 8. Quit stressing the details and just train.
Go to TOTAL faliure
No
Run a real LP program and bulk through
Then hop on a building routine once you're stronger so you can actually build mass at a decent pace
Also, DO NOT TRY TO PROGRAM YOUR OWN ROUTINE
YOU KNOW NOTHING
JUST DO A REAL PROGRAM
do 4x8-12, once you can do 4 sets at 12, increase the weight by 5lbs
no, you need to do 4 sets of 6 reps or 6 sets of 4 reps or 8 sets of 3 reps or 12 sets of 2 reps or 24 sets of 1 reps or 1 sets of 24 reps or 2 sets of 12 reps. Nothing in between.
READ THE FRICKING STICKY