Set and Rep Question

[timmyparker]

So I am 5'11, and I am 176 pounds. So i am on a cut first. I am doing my own made routine right now which is:

Dumbbell Bench Press
Squats
Dumbbell Rows
Chin-Ups (I alternate between chin ups and dips every workout)

I been doing this for 2 weeks or so and the set/rep scheme I do is 3X5, 5X5 and 3X8 since I should stick to heavy with low rep ranges. My questions is how often should I switch up my rep/set scheme, because right now, I am switching between the 3 set/rep scheme every workout. I am not sure if that's effective. Also, should I use the same weight for 3X5 and 5x5 or should I use more weight when I am doing 3X5? I can finish the 5X5 with the same weight I use 3X5 but it seems like I am giving it all my strength to finish just one rep and it takes me a 45 second rest break until I can do it again. Is that normal for strength training?

 

[Big_Idiot]

If it was me, id stick to the set/rep ranges that im aware of which come under the lines of....8-15x3, 6x4, 5x5, 4x6, 3x8......so on depending on your goal. Never done of a 3x5, i dont think theres enough volume involved (but thats my opinion).

And if you are doing 3x5 aswell as 5x5, you should be able to use more weight on the 3x5.

 

[Kraken]

I switch my routine around every week. Either incorporate new exercises or do different weights, reps, etc.

 

[Big_Idiot]

I switch my routine around every week. Either incorporate new exercises or do different weights, reps, etc.

No you dont, why are you lying again.

 

[Excder]

No you dont, why are you lying again.

Hahahahah, wow. I like it

A good base for you to look into is 3x10. Thats what i did when i first strted and it worked well.

 

[timmyparker]

Would this be a bit better than:

Week 1

Dumbbell Bench Press: 5X5
Dumbbell Rows: 5X5
Squats: 5X5
Chin-Ups: 3 sets of 10

Week 2

Barbell Bench Press: 8x3
Dumbbell Rows: 6X4
Squats: 8X3
Chin-Ups: 3 sets of 10

I am beginning so I thought I would stick with the same exercises for 2 months.
More Question:

1.Are there any exercises similar to dumbbell rows and chin ups that could help my kyphosis and posture problems?

2.Are these set/rep schemes good to do while cutting and gaining strength?

3. I have small arms and legs but alot of fat on my stomach. So technically I am skinny fat. Is it better for me to cut to reduce my body fat a bit and then start to bulk (eat over my caloric needs) or should I just start bulking now and then start cutting once I gained a fair bit of muscle?

4. When switching from a cut to bulk , do you have to change your set/rep scheme so that you have a slightly higher reps and a bit lower sets? (Such as 3X10, 4x8). Or would using the rep scheme I used mentioned above allow me to gain muscule mass/strength also?
My goal isn't too get HUGE, I just want to be lean and strong.

P.S - Thanks and sorry for asking too many questions haha

 

[Big_Idiot]

Do you not do Deadlifts?

If i were you id keep the set/reps similar for each exercise in a workout.

For mainly strength training, it involves the lower rep ranges and for mainly hypertrophy is the slightly higher rep ranges.

If youve got no muscle to cut and your quite a new to this right? Then id just eat slightly over maintenance level, lift big, and include some cardio and youll probably gain mass whilst losing that big of fat.

 

[tribal1]

So I am 5'11, and I am 176 pounds. So i am on a cut first. I am doing my own made routine right now which is:

Dumbbell Bench Press
Squats
Dumbbell Rows
Chin-Ups (I alternate between chin ups and dips every workout)

What are you doing for your shoulders? The problem with these homemade routines is that you cherry pick some muscle groups and neglect others. Look at the workout sticky to select a good workout.

 

[Big_Idiot]

Why the f**k didnt i just say that

 

[stroutman81]

Never done of a 3x5, i dont think theres enough volume involved (but thats my opinion).

Enough volume for what?

 

[stroutman81]

What are you doing for your shoulders? The problem with these homemade routines is that you cherry pick some muscle groups and neglect others. Look at the workout sticky to select a good workout.

The shoulders aren't hit when benching or rowing?

 

[MarkMyWords]

Still, throw deadlifts in there somewhere! They are crucial.

 

[Big_Idiot]

Enough volume for what?

Like i said its IMO. I personally wouldnt do 3x5, i dont feel its enough with one exercise.

 

[tooltime]

Are you looking for mass or strength? your low reps with heavy weights will give you more on the strength side of the equasion. as far as mass you want to add volume to your sets/reps. when it comes to switching routines and exercises everyone is different. i go for about 4 weeks before i plateau then i change the exercises for my routine. just add some more big compound lifts to your routine. D/L's are important power building lifts.

 

[Dry]

Pullup/Chinup I wouldn't do sets of 10 reps... I would do to exhaustion.

 

[stroutman81]

Like i said its IMO. I personally wouldnt do 3x5, i dont feel its enough with one exercise.

Opinion or not, I'm asking what you mean by enough. Enough for what?

 

[Big_Idiot]

Opinion or not, I'm asking what you mean by enough. Enough for what?

For max hypertrophy.

 

[tribal1]

The shoulders aren't hit when benching or rowing?

Benching is primarily a chest/tricep workout while barbell rows are primarily a back workout. For shoulder workouts look at Overhead Press, Shoulder Press, Military Press, Arnold Press. As I said before a "proper" routine is necessary rather than a cherry picked routine.

 

[Big_Idiot]

I think sit ups work the shoulders best.

 

[tribal1]

I think sit ups work the shoulders best.

Sit-ups work the abs but are considered as putting undue strain on the back and are therefore crunches are more effective.