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2004/01/09, 12:23 AM
Ok im starting the Muscle Mass progam next week,and im cofused here.Why are my reps a different numer each set?
Set 1:20,Set 2:15,Set 3:12,Set 4:10
And how do i find the wieght i need to be lifting?.It says if the set reps are 8 then find a weight that i canot lift more than 9 times,but if the set reps are diffrent each time then how do i find the amount of weight?.
Also if im on the Gain Muscle Mass program,should i not do any cardio even if there is some fat on my waist that i would like to loose?i mean its not much but its enough that i would like to get rid of it so i can see some abs:).
And 1 last thing i dont have acces to a gym or free weights,but i do own a crossbow and would like to know if it is a good home gym to use 4 my program since i am a beginner?
Thanx!
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2004/01/09, 12:45 AM
I just started a program also its a pyramid. the 20 reps is a warm up. You increase the poundage as you go down to the lower sets. Just find a weight you can do for 20 reps then slowly raise the weight for the rest of the sets. also keep a log so that you can remember where you left off the last time. Good Luck - Mike
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I must not fear.
Fear is the mind-killer.
Fear is the little death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it is gone past me I will turn to see fear\'s path.
Where the fear has gone there will be nothing.
Only I will remain
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2004/01/09, 11:55 AM
Ok but do i do it like that everytime i workout or what?,im so confused with this stuff.Does anyone else have any advice on this?
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2004/01/09, 11:59 AM
No need to get confused...think of it this way, the more you can lift, the more muscle you will gain. So, as Mmaibohm suggested, your workout is geared to starting out with light weights, progressively getting heavier until the final set where it should be the heaviest you can perform using good, strict form...this is key!
Good luck and let us know if you have any other questions...
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**_Robert_**
Pain is temporary; glory is forever!
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2004/01/09, 12:01 PM
sniper, yep you follow the reps for each workout and increase weight as the reps lower. Mike is correct
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Living well is the best revenge.
Charlie
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2004/01/09, 05:23 PM
Ok so like if i start off using say 20 pounds,and end with say 50 pounds,on my next workout do i start off with the 50 pounds and go from there or do i start at 20 and work my way back to 50 again?and do it that way each time or what?
Im sorry guys but as you can tell im new at this whole thing so i need more detailed info on this stuff,so i can understand it better.Thanx for all the help so far 2!
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2004/01/09, 05:35 PM
sniper, lets say you do;
20 reps 20 lbs
15 reps 25 lbs
12 reps 30 lbs
10 reps 35 lbs
If you finish this set with no problems then next week
start with the same weight for your 1st 2 sets. then up the 3rd set to say 35 and maybe 45 on the last set... like that.
The idea here is to make the last set one that you can barely complete or one that you fail at near completion.
You can determine your max set with trial and error . Thats ok. Your first set should be about 1/2 of your max set. When you work a max set and fail to hit the required number of reps, Keep at it the next week until you complete the set. Make sense??
There are many ways of working out. You have no profile so everyone here is shooting in the dark as to how to help you.
Shooting in the dark, sniper, I crack myself up.
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Living well is the best revenge.
Charlie
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2004/01/10, 10:42 AM
I guess I have been confused as well. I started my set and by the end of the 20th rep, I could not do another. My assumption ( I know, I know) was that the reps were lowered to compensate for fatigued muscles. I appreciate the guidence - I will be correcting my routine, but I am curious as to what differences I will see between my previous way and the correct way.
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2004/01/10, 11:05 AM
fsdsk, The high reps you are doing are to acclimate your body to the exercise. After your first 12 week session you should take a week off to let your body recover. When you input your next 12 weeks you will probably move up to intermediate. There the number of reps will drop and you will be increasing the weight more.
Good luck.
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Living well is the best revenge.
Charlie
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2004/01/11, 02:02 PM
charlie,which set where you talking about?.Are you saying that if i finish the last set with no problems then the next worlout i start off with that weight?,or do i start off with the 20 pounds 4 the 1st 2 sets then up to that weight on the 3rd?
Im sorry im still a little confused here but i thank you 4 helping out,and by the way could you explain to me how i determine what my max set is?Thanx!
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2004/01/11, 02:53 PM
On your last set , lets say you put 50 lbs on the bar. You make 6 out of ten. Then the next week use 50 again until you hit the reps called for. The increase the 50 to 55 or 60 the next week.
You are making it too complicated as far as chosing weight. I usually use about 50% of my last set weight as a first set. The point is the first couple of sets are warm up. The last sets you push. Nothing is written in stone though.
There is no formula for determining max set when you are starting out. You just have to experiment. The cool thing about starting out is you make gains very quickly.
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Living well is the best revenge.
Charlie
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2004/01/11, 02:54 PM
Say you're doing bench press 1st set-15 reps @ 100lbs, 2nd set 10 reps @ 120 lbs, 3rd set 8 reps @ 140 lbs, 4th set 6 reps @ 160 lbs (These numbers are just thrown out there for examples sake) If you did that and you finished your last set but you could have done 3 more reps at that weight then the next time you do bench press you would start out at pretty much the same weight on your first 2 sets (100 & 120 lbs) but on sets 3 and 4 add some more weight. If your rep scheme calls for 6 reps on set 4 put just the amount of weight that you can do with good form for 6 reps. If you can do more then it's time to bump it up. It may take you a time or two to get your weight set but soon it will be second nature to you. Always warm up with a fairly light weight for high reps (12-15). Set 2 a little more-getting acclimated to more weight. Sets 3 and 4-load 'em up-your working sets.
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2004/01/12, 03:58 PM
Thank you agamble,now i think i understand it better now.
But still none has anwsered my cardio ?,when should i do cardio?,i would rather do it on my off days is that ok or is it better to do it after i workout?.Also how many times a week should i do cardio?,Im trying to loose what little fat i have and build some muscle to have that fit toned up look.
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2004/01/12, 09:52 PM
Cardio can be done AFTER you lift or on off-days. However, you really need a day to be off totally. 3-5 times per week depending upon your goals.
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2004/01/14, 04:27 PM
Wow. I really appreciate this topic as I often wondered why there were no suggested weights for me to follow. Is this increase in weight suggested for the very very out of shape new beginner or should I wait until I finish my first 12 weeks?
Thanks so much everyone!
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2004/01/15, 08:28 AM
Is this increase in weight suggested for the very very out of shape new beginner or should I wait until I finish my first 12 weeks?
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2004/01/15, 10:00 AM
It really depends. You can use the same weight for all of your sets, or you can use the same weight for sets 1&2, add weight and do sets 3&4, or you can start real light and add weight in small increments in each set. It would really depend on how much you can lift using proper form. Whatever you feel comfortable with. If you are that out of shape you will see results in your ability to lift fairly quickly. Don't get caught up in a time frame. Your ability should dictate your increases not time.
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2004/01/15, 03:33 PM
The first couple of sets should be warmup sets. As your reps go down, ,your weight must go up. You will only gain muscle if your muscles are having a hard time lifting weight (They have to grow to compensate for the extra weight its struggling with). I recommend logging your workouts ie: sets,reps,weight. You should try to increase your weight each week so that your muscles don't get used to it and refuse to grow.
Make sure you are also eating clean. If you are eating clean, the majority of those nutrients will grow your muscles, and not your fat cells.
You could cardio while bulking, serious weight lifters generally don't like to (They fear that it will take away from muscle growth). Just make sure you do minimal cardio. Remember that you cant cut up and build mass at the same time. I'd just focus on one at a time!
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2004/11/15, 11:25 PM
Do you follow through the same excercise until you complete all sets or do you follow a plot such as abcd abcd abcd?
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2004/11/15, 11:27 PM
I've been weight training off and on for a few years. I'm 150 pounds and 5'9". Should I attempt the 12 week mass program?
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2005/07/07, 05:20 PM
i need an exercise programm for school...and im confused????? help me people. like maybe write one for me so i can really study and understand the concept. It needs to be a 3 week program and uhhh needs to relate to FITT, and you know other stuff like that. PLEASE SOMEONE IM BEGGING YOU CONFUSION IS OVERBEARING MY HELPLESS MIND. ok please help me someone
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2008/04/26, 03:03 PM
what is the difference between sets and reps
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2008/04/30, 01:10 PM
Example: each time you lay down on the bench is one set. During each set you do however many reps.
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