So far I've been working out for about 3 weeks and things have been going great, i'm gaining a good amount of muscle and all. For almost each exercise i'm doing 3 sets of 15 reps. Is that the correct amount i need to get a ripped, small and compact body? and not bulky?????? do i need to lessen my weight and make my reps higher? answers are much appreciated thanks.
Getting ripped, small and compact NOT BULKY
- Thread starter JimBo123
- Start date
it is appreciated if you do a bit of research yourself before coming asking questions on this forum 
what you're looking for can be found all over the internet.
in short: in the beginning, 15 reps is ok. don't do more tho, possibly a bit less; 12 - 8 is considered the 'standard' for muscle gain. just make sure you don't overtrain (each muscle group nog more than twice a week etc), and eat enough protein, the rest depends on your genes ;x
what you're looking for can be found all over the internet.
in short: in the beginning, 15 reps is ok. don't do more tho, possibly a bit less; 12 - 8 is considered the 'standard' for muscle gain. just make sure you don't overtrain (each muscle group nog more than twice a week etc), and eat enough protein, the rest depends on your genes ;x
yeh lower reps, its actually been proven its better to hit the weights heavy and hard just like you would bulking when toning, this higher rep business is rubbish. If you hit em heavy and hard at low reps 6 to 10, you will fill out becoming more defined, but wont bulk big as long as your diet is low carbs, high protein and low fat. This is the rippin diet and will burn bf like hell but wont let your muscle grow over the size you want as they dont have enough calories or carbs to do so.
IMHO you should stick wiht exactly what youare doing for at least 6 months, and then until you stop moving towards your goals. A beginner can benefit from higher reps for a long time and some people, because of their genetics can benefit form higher reps indefinately. I generally prefer 12-20 reps and have found I get the best long term benefit from that rep range for most exercises and body parts. Unless you have extremely good genes or start using performance enhancing substances you will NOT get big and bulky in any reasonable time period (a few years).
Instead of strting a new thread, I think my situation is somewhat similar so thought I would ask here;
I worked out for about 7-8 months last year and then went on vacation and that was the end of that
I lost weight but did not shape up like I thought I would. Granted, I did look better just from the exercise.
Turns out, my technique was a little off and I wasnt performing the exercises correctly.
This time, I am back into it and have proper form.
As many beginners, I get confused by all the info; one says this, one says that. From all the reading Ive done, here is what I want to do and want your opinions on....
Exercise:
3 sets for each muscle group (4 for chest)
Within each set, doing reps of 12-10-8 and adding weight when I can do more than 8 on the last rep.
Cardio:
3 times a week. Right now starting out with low minutes devoted to cardio since I have no stamina yet
Diet: I'm a believer in "everything in moderation"
I like to eat and wont go into counting calories or fat or carbs etc... no offense guys, it's just not for me.
I do however, follow more of a South Beach type intake and I do treat myself.
I try to eat pretty healthy four or five days out of the week and then enjoy the rest.
I do also drink the smoothies and/or protien drinks.
Goals:
To build a little muscle, which I think will happen with any weightlifting routine when done properly.
To try and hit the abs: I really have no exercises for this yet
To overall tighten/tone up. Not really bulk (except a little)
Vitals:
I'm a little over 6'1" and 205.
Age 38 and not terribly out of shape. Flabby more than anything, but not overweight.
Concerns:
One thing that does concern me is the man boobs...as I found out last year during my workout stretch.
Do I need to cut back the weight or the reps on the chest or is it a matter of overall body workout?
I know some of this is a little vague, but I'm sure you guys have listened to enough of us beginners to know where I am coming from.
Any repsonses are appreciated.
Sorry for the long post and I know I covered things that have been asked 100 times, but soetimes it helps me understand if I write it out too
Thanks guys
I worked out for about 7-8 months last year and then went on vacation and that was the end of that
I lost weight but did not shape up like I thought I would. Granted, I did look better just from the exercise.
Turns out, my technique was a little off and I wasnt performing the exercises correctly.
This time, I am back into it and have proper form.
As many beginners, I get confused by all the info; one says this, one says that. From all the reading Ive done, here is what I want to do and want your opinions on....
Exercise:
3 sets for each muscle group (4 for chest)
Within each set, doing reps of 12-10-8 and adding weight when I can do more than 8 on the last rep.
Cardio:
3 times a week. Right now starting out with low minutes devoted to cardio since I have no stamina yet
Diet: I'm a believer in "everything in moderation"
I like to eat and wont go into counting calories or fat or carbs etc... no offense guys, it's just not for me.
I do however, follow more of a South Beach type intake and I do treat myself.
I try to eat pretty healthy four or five days out of the week and then enjoy the rest.
I do also drink the smoothies and/or protien drinks.
Goals:
To build a little muscle, which I think will happen with any weightlifting routine when done properly.
To try and hit the abs: I really have no exercises for this yet
To overall tighten/tone up. Not really bulk (except a little)
Vitals:
I'm a little over 6'1" and 205.
Age 38 and not terribly out of shape. Flabby more than anything, but not overweight.
Concerns:
One thing that does concern me is the man boobs...as I found out last year during my workout stretch.
Do I need to cut back the weight or the reps on the chest or is it a matter of overall body workout?
I know some of this is a little vague, but I'm sure you guys have listened to enough of us beginners to know where I am coming from.
Any repsonses are appreciated.
Sorry for the long post and I know I covered things that have been asked 100 times, but soetimes it helps me understand if I write it out too
Thanks guys
Dont cut back the weight or reps, use the bulking rep range of 6 to 10. And for bulking a little you can't, unless u follow a bulking diet, and as you do cardio and u want to cut so must be eating a low card diet then you aint getting enough calories to bulk. To get rid of the man boobs always stick to heavy and explosive workouts, cardio 3 or 4 times a week and a low carb diet, and they'll go within 3 months.
Cardio is great but don't cut the carbs too much or you will lose your energy.
It is better to bulk up first and then worry about cuttiong fat later when it will be much easier as you will have more muscles on body. the more muscle mass you have on your body the more calories you burn during the day and night. so hit the weights heavy for 3-4 months, do moderate cardio and hit the legs hard with heavy wieghts, legs are most important. bulk them up and it will help your whole body to bulk. Eat a ****load of protein and enought carbs to keep going. once your leg muscles start growing, the rest of your muscles will also grow faster and once you have added about 10 kilos of muscles (20 pounds about) which will look a bit more on the scales cause you may add fat also, then start more cardio and eating less. you could go back at that point to eating like you do now or a bit less but keep it healthy. With all that extra muscle bulk on the body you will start to lose weight fast. but keep to the weights and keep taking proteins so as not to lose muscles weight....
Also, on days you do leg workout you should not do cardio and maybe even not the next day. do legs onec every 5-7 days. If you do cardio on the same day or next day you may injure the legs.
For the legs do squats and deadlifts. Get an instructor to help you do them correctly.
regarding situps, just do them, start off with 3 sets of whatever - even just regular situps and do as much as you can per set.
within weeks you will be doing more reps and then start doing 6 sets. 3 different exersices 2 sets each. stomach takes patience as it takes months to see results...
It is better to bulk up first and then worry about cuttiong fat later when it will be much easier as you will have more muscles on body. the more muscle mass you have on your body the more calories you burn during the day and night. so hit the weights heavy for 3-4 months, do moderate cardio and hit the legs hard with heavy wieghts, legs are most important. bulk them up and it will help your whole body to bulk. Eat a ****load of protein and enought carbs to keep going. once your leg muscles start growing, the rest of your muscles will also grow faster and once you have added about 10 kilos of muscles (20 pounds about) which will look a bit more on the scales cause you may add fat also, then start more cardio and eating less. you could go back at that point to eating like you do now or a bit less but keep it healthy. With all that extra muscle bulk on the body you will start to lose weight fast. but keep to the weights and keep taking proteins so as not to lose muscles weight....
Also, on days you do leg workout you should not do cardio and maybe even not the next day. do legs onec every 5-7 days. If you do cardio on the same day or next day you may injure the legs.
For the legs do squats and deadlifts. Get an instructor to help you do them correctly.
regarding situps, just do them, start off with 3 sets of whatever - even just regular situps and do as much as you can per set.
within weeks you will be doing more reps and then start doing 6 sets. 3 different exersices 2 sets each. stomach takes patience as it takes months to see results...