more important 2 mix up sets,reps or exercises?

[shanks911]

Hi,

Is it more important to mix up sets and reps or is that negligible in comparison with how important it is to use varying exercises? And what are the effects of each?

i.e. for the BP, is it more important to switch from 3x10 to say 3x6 or whatever, or is this unimportant compared with making sure you don't just do a flat BP every workout and instead vary between incline/decline/flyes/whatever other chest exercise..

Thanks

 

[Adler1983]

Try changing everything. You could look at periodization, even randomization.

 

[goergen1]

Is it more important to mix up sets and reps or is that negligible in comparison with how important it is to use varying exercises?

If I have to decide which is more important I would say rotating the exercise is more important. This is because if you only do the same exercise over and over again, and just rotate reps, you will get stale faster. (ie. stagnating that particular lift in because you body has adapted t the motor pattern.

I would not choose one over the other, I would rotate exercises, sets and reps. You will get much more complete training that way.

And what are the effects of each?

More reps are going to be more hypertrophy and work capacity based.

Less reps are going to be more nervous system recruitment based and maximum strength based.

(though the above 2 things are not mutually exclusive. You can gain size while using fewer reps, and, you can gain strength when using higher reps)

Using more or less sets is simply a matter of increasing or decreasing training load. Meaning that 6 sets of 10 reps is going to be a higher training load than 3 sets of 10.

Rotating exercises is going to train movements in different ranges of motion. (bench to incline to overhead press. All pressing, different range of motion) You are going to have different motor recruitment patterns with each exercise. So rotating exercises will help you to have more well rounded strength.

Ultimately you have to learn what you respond to best, at this time in your training. You will find that what was successful for you in the past is no longer successful in the future. Flip that also, things that did not work at a lower training level, can work much better as your training experience increases.

It is always a learning process.

 

[shanks911]

thanks, very informative post..

I was mainly asking because I'm planning to start a workout (3day fbw) where i focus on one main exercise per workout, and then rotate between variations on the others.. But mixing up sets/reps is new to me and I wasn't sure on how often to change them up, how much to change them etc..

The confusing thing is this - each workout will be completely different, so if I'm going 3x6, 3x8 and 3x10 for each respectively, surely that's not getting the same (or the most) out of each workout.. Or perhaps, I could cycle it so that one week I go 3x6 on one, 3x8 on the other and 3x10 on the other BUT then the next week, instead of going 3x6 on the first one, go 3x10, and swap the other two around as well.. So it's a constantly changing routine.. Excellent.. Btw please let me know if that's got any holes in it and I'll fix em!

Thanks