Sets x Reps

[Dingo]

How many sets x reps shoud someone of my age do for compounds, isolations?

[Steve]

as many as you please

Many reps fatigue faster
Few reps fatigue slower
Many sets take a large amount of time and allow for more total repetition
Few sets take a small amount of time and allow for less repetition
Higher weight improves strength and taxes muscles more
Lower weight does so at a lower magnitude
Fatigue hinders ability to lift weight

Remember this

[Dingo]

Thanks Steve, I get the idea now, it is not a set amount of reps, it depends on your goals. Thanks again :good:

[Steve]

Also remember that strength is just a function of muscle memory with the given weight and the strength of your tendons, while mechanical damage from lifting causes muscles to grow. In other words, just lifting the weight improves your strength and coordination, but lifting it so that your muscles are damaged causes a growth response.

[Dingo]

Yeah damamging the muscle so it regrows anew and stronger in a way.

[mr popular]

This is the most productive thread I've seen in a really long time.

So far so good.

[Diz2007]

:smile:</Thread>
before shit gets out of hand.

[Teufel]

Also remember that strength is just a function of muscle memory with the given weight and the strength of your tendons, while mechanical damage from lifting causes muscles to grow. In other words, just lifting the weight improves your strength and coordination, but lifting it so that your muscles are damaged causes a growth response.

Thus, if you're goals are hypertrophy (increasing the size of your muscles), then follow something like 3 sets 10-15 reps to failure. If you want more strength less hypertrophy then follow a program with low reps high weight.

It depends on your goals.

[Steve]

No actually all you need for hypertrophy is to damage your muscles obviously

You could just go like, 1 set of infinite weight with 15 reps, then another set of 8 reps with a lower weight, and other madness

There's no reason to want strength with no hypertrophy, since conditioning is an important part of strength training.

[Teufel]

No actually all you need for hypertrophy is to damage your muscles obviously

You could just go like, 1 set of infinite weight with 15 reps, then another set of 8 reps with a lower weight, and other madness

There's no reason to want strength with no hypertrophy, since conditioning is an important part of strength training.

I was just giving him the extreme examples, so he understands how to apply what you said to his training

[Steve]

Examples are wrong, unless your example is a gorilla.

[Robo]

Also:


Thus, if your goals are hypertrophy (increasing the size of your muscles), then follow something like 3 sets 10-15 reps to failure. If you want more strength less hypertrophy then follow a program with low reps high weight.

It depends on your goals.

Nice work, American.

Question that rises from your post: Wouldn't training to failure in every set destroy the benefit of the second and third set? Since you're already going to your max in the first set, you wouldn't be able to max out effectively in your second and third set. (I'm not that knowledgeable, which is why I'm asking the question instead of making wild assumptions)

[chicanerous]

Question that rises from your post: Wouldn't training to failure in every set destroy the benefit of the second and third set? Since you're already going to your max in the first set, you wouldn't be able to max out effectively in your second and third set. (I'm not that knowledgeable, which is why I'm asking the question instead of making wild assumptions)
While performing rep work, given 2-5 minutes of rest, you can recover sufficiently in order to perform that next set at the desired intensity, even if you're training to (concentric) failure. However, over the course of your workout, there will eventually be a point where the volume catches up with you and you can no longer sustain your effort.

[Teufel]

Nice work, American.

I'm sorry I don't do a sweep on all my posts to make sure I didn't make any careless mistakes. Forgive me, netherlander

[Honken]

Forgive me, netherlander

Correction; Dutchman.

[Teufel]

Correction; Dutchman.

Correction; you can call them either of the two:

http://www.thefreedictionary.com/Netherlander

[Steve]

Or Neanderthal

[Ashtar]

Hey Steve when you say all you need is to damage your muscles, does that mean only in the context of lifting something, or say, if I punched my bicep really hard would it hypertrophy? *does so* Ouch.

[Swartz]

You're so funny Asstar!

[mr popular]

IT WAS GOING SO WELL

JUST LET IT END HERE YOU FAGGOTS