Question : I've read many articles, especially on bodybuilding.com, but I am still confused with reps, sets and weights?
I mean, are many sets better than less sets or vice versa? What is the correct balance of sets, reps and weight one should use when working out to build a balance of muscle, strength and fitness? Lastly, how many exercises should one perform for each body part in order to grow them evenly and correctly? Please answer professionaly. Thanks!
- asked by Romeo
All Answers: Answer #1If you are working to buld a balance between strength and endurance, look to perform 2-4 setsof 8-12 repetitions of each exercise. The amountof weight is based on how much you can handlewhilst performing the above prescribed sets/reps.For your last question, just make sure you hit allthe spots. For your upper body, you should look towork on your biceps, triceps, forearms, wrist,shoulder, lats, pectorals. Also, try to strike abalance between weight lifting and cardio, likerunning or playing sports.
- answered by anovelidea24
Answer #2
Repititions how many times you must excercise withthe weight. If your doing curls, you lift them 8times, that's 8 repititions.Sets, you should do atleast 2 or 3 sets on each excercise for maximumeffect (of course, start with 1 or 2 reps and 1set with a light weight and build up).Lift no morethan you can handle. It could be a pound or two. Try to do at least 6 to 8 before getting a littletired. Anything over 15 Repititions means you'reready for heavier weights.Rest from 30 to 90seconds between each set. Weight lifting isan-aerobic excercise. You have to let the musclesget oxygen again before starting the next set. You can get hurt if you don't.Try to balanceweight-lifting with aerobic excercises likebiking, swimming or walking. Running can give youshin splints because it's high impact so approachthat with caution.You should do stretches before &after you start lifting. And be prepared forsoreness. It shouldn't hurt a lot. If it does,you should lift lighter weights with fewerrepititions.I'd suggest investing in a book. Weight lifting or body building for dummies worksvery well. There is really too much to answer injust this space and the book will also guide youpast this point.
- answered by SpikE
Answer #3
Everyone says something different. Bodybuilingmagazines come out with a new type of routineevery time to sell more copies. What I do is dothree different exercises for each major body partlike chest, back legs, and like one set for minorparts like biceps and triceps after working thechest and back. I work lower body one day andupper body another. for each exercise i do threesets. The best thing to do is to do low reps for amonth, high reps the next and keep alternatingyour routine to prevent your muscles from gettingused to the routine. by low reps I mean about 6and by high reps i mean about 12 to 15. make sureyou dont go too heavy no matter what because youwill damage your joints or tear your muscles. donttry to show off!!
- answered by vince_mcneal
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