I'm trying to get my arms, chest and abs more cut and defined and was wondering how many reps and sets would be good for each exercise. Before now I had bulked up and did 6-8 sets of 5 reps and am thinking of doing maybe 10-15 reps (curls, presses, etc) of 5 or so sets to get cut. Any advice?
Reps for getting CUT!
- Thread starter ppx11
- Start date
no matter what your goals, periodizing your routine always gives positive results.
I'd say your rep range is fine, but start with 3-4 sets at first. You're going to be changing the type of load your muscles are doing, and you'll be surprised at how sore you'll be the first day or so. After you get a feel for it, you might want to up the sets by 1 or 2, or they might be fine as is.
Here's a link to the total body program I'm just starting, pay attention to how the reps and sets change throughout the week to give you some ideas for tweaking your own routine.
http://www.t-nation.com/readTopic.do;jsessionid=844FAFADB4369DE92A948B3A05E9AB4E.hydra?id=508031
I'd say your rep range is fine, but start with 3-4 sets at first. You're going to be changing the type of load your muscles are doing, and you'll be surprised at how sore you'll be the first day or so. After you get a feel for it, you might want to up the sets by 1 or 2, or they might be fine as is.
Here's a link to the total body program I'm just starting, pay attention to how the reps and sets change throughout the week to give you some ideas for tweaking your own routine.
http://www.t-nation.com/readTopic.do;jsessionid=844FAFADB4369DE92A948B3A05E9AB4E.hydra?id=508031
Hoss
1
When I transfer from bulking to cutting the only thing that changes is I switch splits from Push/Pull/Legs, to Upper/Lower, I add another cardio day, and most importantly I tweak my diet.. I feel that one could cut only adjusting what they eat in a day, rep count isn't nearly as important.
A training split is how you break apart the muscles focused on in each workout.
Full body workouts have no splits.
push/pull/legs means one day's workout is push: bench presses, shoulder presses, triceps. Pull day is for back and biceps, lateral delts and posterior delts. and of course leg days.
upper/lower just means you do a full upper body workout (combined push/pull), and a lower body workout.
sometimes you'll see 'split' used to describe how many days on/off: I'm on a 3 day split with 1 day rest between each day...
Full body workouts have no splits.
push/pull/legs means one day's workout is push: bench presses, shoulder presses, triceps. Pull day is for back and biceps, lateral delts and posterior delts. and of course leg days.
upper/lower just means you do a full upper body workout (combined push/pull), and a lower body workout.
sometimes you'll see 'split' used to describe how many days on/off: I'm on a 3 day split with 1 day rest between each day...