tj2001cobra

I have just recently started working out. I am curious as to how people recommend setting their reps. I read through the threads and really didn't see what I was looking for. Here goes...

How many reps and how many sets do you do per type of lifting (i.e. bench press)?

Do you do the same reps each time or increase or decrease them? (10 - 10 - 10, or 10 - 8 - 6, or 6 - 8 - 10)?

Do you raise, lower, or keep the weight even for each set? I've heard you start low and go up each set.

I am looking to build some mass and to gain some strength. I am also trying to increase my metabolism so I am combining the lifting with a 30+ minute cardio workout per day. I am not trying to be a body builder. I just want to be in better shape and to lose weight.

Thanks for the comments.

Loup

It all depends on the type of workout that you are doing. I have done a variation of everything that you had asked about. It all falls onto the goals that you want acomplished and how well your body will take to the exercises.
For mass building (winter months), I usually do a heavy weight that I can lift 4-5 times cleanly plus one cheat rep. I do 5-6 sets with a little over a minute rest in between. I do lift more weight on every rep (when possible). (As for the summer months, I try to get cut/toned and go lighter weight that I can lift 10-12 cleanly for 3-4 reps).

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sakvee

Depends on what muscle group I'm working and what program I'm doing but ...

Heavy weights I do 6 - 8 reps for 3 sets.
Cutting weights I do 15 - 20 reps for 5 sets.

Best thing to do would be to experiment and see what works best for you.

Plan9Senior

Lift heavy to cut. Higher reps with lower weights is just for endurance. To achieve the cut look, lift heavy and reduce bodyfat via diet AND cardio.

Anibal5

All the advice above is good
What you must do is make a plan and stick to it
So I will need a bit more advice
1) how many days a week do you train?
2) Do you do any other sports and if yes how many hours total a week?
3) What is your weight and height and what do you wish to weigh?
4) Do you know your bodyfat %?
5) How many meals a day do you generally eat?
6) How many hours do you generally sleep a night?
7) What sort of work do you do? and how many hours a week?
8) What is the number 1 goal? strength or size or bodyfat level?

Look forward to helping you further

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bad30th

Also, you want to change your workout routine, weights, reps, sets, etc. every 4 weeks or so. If you dont, your muscles basically get used to the workout and quit benefiting as much as they could from the lifts.

tj2001cobra

I look forward to hearing some ideas. Like I said, I dont want to be a body builder. I just want to make sure that I am getting the most out of my workout.

Anibal5

Firstly, thank you for your reply
Lets start with this programme for the first four weeks

Day 1. - Chest & Back
Day 2. - Thighs, Hamstrings and Calves
Day 3. - Shoulders & Arms
Day 4. - No Weights
Day 5. - Chest & Back
Day 6. - Thighs & Hamstrings
Day 7. - REST or some form of fun cardio type exercise ONLY

Now I want you to pick the following amount of exercises for the bodyparts listed and post them so we can discuss your strengths and weaknesses wrt exercise selection

Chest = 4 exercises
Back = 4 exercise
Thighs = 3 exercises
Hamstrings = 2 exercises
Calves = 2 exercises
Shoulders = 3 exercises
Triceps = 2 exercises
Biceps = 2 exercises

When we agree on the exercises we can discuss volume i.e. reps and sets and total tonnage lifted per workout / week.

You really need to increase your protein intake and most importantly the distribution of this protein over the day. Also we will need to discuss your essential fatty acid intake.

I want you to do your weights 1st then cardio second.
Of course a non-specific warmup can be 5 minutes of treadmill / stationary bike or real world activity.

Do you weigh yourself before & after each training session?
Do you take a supplement before and/or after your training session?
Do you take any thermogenic substances? i.e. like caffeine or a EAC stack?

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Plan9Senior

I like it other then he should group Chest with Triceps, Biceps with Back. Also, I would add an additional set with your triceps and biceps. When working your chest, you will be working your triceps, therefore it makes more sense to exhaust both in the same workout session, same as biceps and back muscles. Also, I would add cardio to 3 more days in that program, and like Anibal5 said, make sure it is AFTER you lift that you do your cardio.

Anibal5

All good points Plan9 =)

We will stabilse Mr_cobra with a programme when we get a range of favoured exercises. One of the exercise permutations for a 2 or 4 week microcycle in the future will surely be syngerists with prime movers.

Chest - Front Delts - Triceps
Back - Biceps - Rear Delts
Quadriceps - Hamstrings - Medial Delts

=)

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battlemouth

if you can do 10 reps you dont have enough weight on

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rogue49

I usually try to set my standard around 3 sets of 8 reps.
With around 1 to 2 minutes breathing time in between sets.
And around 2 to 3 minutes breathing time between exercises.

My resistance I place on there is usually whatever I can do,
with a clean form & technique.

Sometimes I vary according to what I'm trying to get out of it.
More mass, more strength, more cut
feeling energized or feeling tired.

After so many years of doing it, the most important thing for me
is to get out there and do it, and then make sure I'm doing it properly & safely.