How many Rps and How many Sets?

C

compute818

0
I'm lookin to get into shape basicly I wana get more muscel and lose some of my chubbyness.

I was just wondering when working out like lets say doing bicept curls, how many sets and how many reps per set would u recomment.

is doing 3 sets 10 reps each set good?

thx 4 the help:)
 
It really doesn't matter much about smaller muscle movements like bicep curls-2-3X12-15. I think you would benefit from working in the 6-8 rep range wtih short rest paired antagonist movements and/or circuits/supersets.

Movements like The Bear (google:Bear Season by John Davies) and db swings will really get the HR moving which will help with your caloric burning (google EPOC for fun info stuff).
 
Holy crap Batman! That Bear stuff looks like a killer!

Testosterone Nation - Bear Season

I'm not sure this is right for a newbie as it looks like you have to have pretty good form to make it effective.

compute818, you may be better off doing circuit training with a mix of weights and cardio if your looking to lose weight and tone.
 
what do you mean by

short rest paired antagonist movements

and what is a superset? please explain if possiable

Thanks guys. thanks a Lot.
 
<_<
>_>

I know nothing about weight lifting - just a personal pet peeve.

Try to avoid nasty metric tens.
Maybe do four(4) eights(8) or three(3) twelves.(12)


For losing chubbiness you might be better off running or doing star-jumps. Weight lifting will just put muscle beneath the chub - the chub will still be there

I'm just pulling this out of the dank depths of memory- I believe a superset is where you follow one exercise immediately with a different exercise that works the same muscles, for a sort of "double whammy".

(I hope someone who actually knows what they're talking about doesn't correct me....)
 
compute818 said:
what do you mean by

short rest paired antagonist movements

and what is a superset? please explain if possiable

Thanks guys. thanks a Lot.
Click to expand...

Antagonist=opposing muscle groups (triceps vs biceps) Ex: Incline bench and then db row with like 30 sec rest between movements

Superset=immediately dropping into the other movement

With larger muscle groups, helps to get the HR (heart rate) kicking in.
 
Sets and reps should vary. Maybe one day is heavy horizontal movements coupled with light vertical movements, and the next upperbody day is heavy vertical and light horizontal.

Same with lower body. One day can be heavy quad coupled with light glute and hamstring work and the second leg day is vice versa.
 
cian said:
On star jumps, how many is a good number to do?
Click to expand...

I was sorta kidding there.

Rope-skipping is better, or burpees.

In both cases (or star jumps, if you really want to do them) - until you get tired and want your mummy. They're not muscle-builders, so no need to worry 'bout reps and sets.




*The usual disclaimer of I have no idea what I'm talking about.
 
Screwdriver said:
For losing chubbiness you might be better off running or doing star-jumps. Weight lifting will just put muscle beneath the chub - the chub will still be there
Click to expand...

Not really. I was told for every 1 lb. of muscle, it consumes an extra 50 calories just to maintain itself. Regardless, more muscle means your body takes more energy than say a person with much less muscle. So, lifting weights will absolutely help lose fat, and combined properly with cardio (HIIT and steady state), and diet of course, and you will lose fat, gain muscle, love life. :D
 
Screwdriver said:
I was sorta kidding there.

Rope-skipping is better, or burpees.

In both cases (or star jumps, if you really want to do them) - until you get tired and want your mummy. They're not muscle-builders, so no need to worry 'bout reps and sets.




*The usual disclaimer of I have no idea what I'm talking about.
Click to expand...

Didn't mean muscle building, the miltary use them so thought they might have some potential. It's aerobic exericise.
 
stroutman81 said:
Sets and reps should vary. Maybe one day is heavy horizontal movements coupled with light vertical movements, and the next upperbody day is heavy vertical and light horizontal.

Same with lower body. One day can be heavy quad coupled with light glute and hamstring work and the second leg day is vice versa.
Click to expand...

I agree with stroutman here ;)

Look into different types of periodization, where the sets and reps change; for example:

  • linear/western periodization
  • alternating periodization
  • undulating periodization
 
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