Different rep counts? + other questions

[DarkXacreD]

So I know essentially that low reps is good for strength, medium is good for strength/size, and high reps is good for endurance.

I dunno how to organize the amount of sets or the weights though.
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Main point:
I want to know if "low reps" means a different quantity of reps with different muscles?
e.g. I learned from before that sets of 3 reps would be good for strength. Does this apply to all muscles, or does it change according to the muscle group, or the strength of the muscle to start with?

If so, how do I work it out (calculate it)?
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Also, what's the deal with cardio for losing fat again? Is it better to sprint or run?

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I only know that low reps goes with high weight. How do I work out how much weight I should be using, and how does the amount of weight I should be using change with the amount of reps?

[jackenloper]

I know that usually for strength training, do about 70-80 percent of your 1RM, and do 3-5 reps, 2-4 sets. Keep it short and sweet. Don't go till failure.

But.....I realized that packing on too much weight may be bad if you sacrifice form. Right now, I do about 60 percent 1RP for 4 reps, and 3 sets. Once i could do about 6 reps and 3 sets, i know i can increase the weight safetly without sacrificing form.

Form is key. I remember i lifted a heavy weight for 3 reps and my form was not the best, for three consecutive days my lower back felt very sore and hurt. Don't rush, and make sure you cycle as you get up there.

I hope other people have other outlooks on this as well.

[jackenloper]

Also, Calculating One rep max.... I did not do it. I just started lifting weight that i could lift for at least 4 reps with good form. I felt that if i could go to failure on doing 7 reps with that weight, that seemed about at least 60 - 70 percent of my 1RM. 70 percent is good enough to build strength.

[DarkXacreD]

EDIT: lol my post got answered before I could post it.

Usually when I go for sets of 3 reps I don't feel sore afterwards, as long as I do it nice and steadily. I only tend to strain myself if I yank the weights up or down.

Okay, now what's RM and RP? Is that just like the most you can lift or something?

[compleks]

1RM, RM stands for repetition maximum. Meaning the most weight you can lift for one rep. A 10RM would be the heaviest load possible that you can only lift 10 times before failing, meaning you cannot lift it an 11th time.

[jackenloper]

oh yea, RP does not stand for anything... I am sorry, that was a spelling error on my part :)

[DarkXacreD]

My main question still hasn't been answered.

So does 2-4 sets of 3-5 reps at 70%RM for strength go for all muscles?

[theswede]

Yes, sir.

[General Miaow]

Originally Posted by DarkXacreD

Main point:
I want to know if "low reps" means a different quantity of reps with different muscles?
e.g. I learned from before that sets of 3 reps would be good for strength. Does this apply to all muscles, or does it change according to the muscle group, or the strength of the muscle to start with?

2-6 reps is the pure strength building range for all muscles except the calves, where you'd want to do 8-12 for strength. This is because the calves are built for endurance and have a higher proportion of slow twitch fibres than other muscles.