repition vs weight

[tylerp]

I have been working out for some time now. I'm 5'6 150lbs - pretty muscular but I have about 20lbs to lose. I really enjoy lifting. I am desparately looking for a good routine. I workout alone. I saw a womens workout on strength and fitness sight that uses high reps pyramiding down w/5 sets per exercise and wonder what is best, high reps low weight, or lower reps higher weights. It seems this program has both though and wanted some insight. Is 5 sets 1x25, 2x20, 1x15, 2x10 too much doing anything too much?

[hilltowner]

Hi-

I'm not sure I understand the scheme you outlined, but pyramiding works great.

An example would be

12 reps at 15
10 reps at 20
8 reps at 25
6 reps at 30

if you can do all 6 at 30, move the weights up a level.

There are also reverse pyramids, where you start at the 6 rep/high weight and go the other way.

My personal feeling is that anything beyond about 12 reps is more of an endurance type training rather than strength building, so I stay at 12 and under except for ab work.

DITTO, to the above. Anything over 12 reps is a waste of time unless you are training specifically for muscular endurance and/or for some particular sport. Altho even higher reps will work for a SHORT period of time, but only on BEGINNERS and even beginners will see quicker results by lifting heavier.

[soccerchick]

ditto to what the others have said above. the only time i really do more than 12 reps is for a warm-up set. that is the only time i allow higher reps.

i like pyramiding my reps/weights like this (kinda what like hilltowner stated above):
15-20 reps warm-up set @10lbs
12 reps first set @30lbs
10 reps second set @35lbs
8 reps third set @40lbs

i will sometimes throw a fourth set in there as well depending on the body part and will usually do another 10 rep set. i used to do higher reps when i first started and it did nothing!!! i have seen good results in my strength and muscle appearance doing this.

[Bladezz33]

I just started to do the pyramid as well (beginning of this month)...

Example- Wide-grip Lat Machine:

15-20 reps warm-up set @ 110 lbs.
12 reps first set @ 100 lbs.
8 reps second set @ 90 lbs.
12 reps third set @ 100 lbs.

...and sometimes I reverse pyramid (based on my mood /forum/images/graemlins/wink.gif

Bladezz

[tylerp]

What about more sets then? Do yuo suggest just 4-5 per exercise? One guy at the gym suggests 9-10 sets at heavy weight every other week or so.

[soccerchick]

this is what i do... i do ~12 sets for my larger muscle groups (back, chest, legs) and ~9 sets for my smaller muscle groups (biceps, triceps, shoulders, calves). this usually amounts to 3-4 different exericises depending on the muscle group. its working for me now. what are you currently doing?

[nikybaby]

BTW- I believe soccerchick (and the guy at the gym) is talking TOTAL sets, not, say, 12 sets per movement. So it would break down somehting like 4 movements for 3 sets, or 3 movements for 4 sets.

[soccerchick]

yes you are correct nikybaby!!! i did not mean for it to sound confusing...

for expample lets assume i did 3 exercises for my biceps (cable curls, dumbbell curls, and preacher curls). i would do 3 sets of each exercise thereby totaling 9 sets for my biceps!

less confusing? LOL
/forum/images/graemlins/smile.gif

[nikybaby]

It was clear to me, anyway, but I just wanted to make sure she didn't go to the gym and try to pump out like 48 sets or something! LOL!!

[LAM]

[ QUOTE ]
DITTO, to the above. Anything over 12 reps is a waste of time unless you are training specifically for muscular endurance and/or for some particular sport. Altho even higher reps will work for a SHORT period of time, but only on BEGINNERS and even beginners will see quicker results by lifting heavier. <hr /></blockquote>

ditto to ***********...don't be scared of increasing the poundages used on working sets.