|
2007/08/13, 01:41 PM
I started weight training about a month ago. I have been working out 3 days a week doing the following exercises:
Machine Row, Lat Pulldown, Machine Press, Bench Press, Ab Crunch, Leg Extension, Leg Curl, Leg Press, Calf Raise, Bicep Curl, and Tricep Pushdown.
I do 2 sets of each (3 sets for abs). I try to do 10-12 reps per set. Most of what I have read says this is the optimal amt of reps and that the last rep of the set should be difficult to get. I have been able to gradually increase the weight I can lift each week.
I found this site and played around setting up many different routines, progressive, mass, etc. They all typically have you doing 4 sets of each exercise, starting around 20 reps for the 1st and ending around 12 reps. They all typically have you working all groups once a week.
A couple of questions:
1.) As stated above, I have read that between 8-12 reps is a good place to be and the correct weight should be enough so that the last rep is difficult. If you start at 20 reps and decrease to around 12 reps through the course of 4 sets, you will obviously start with lighter weight in the first set and progress upward. You still won't be able to lift as much as if you start with the 10-12 rep set. Does the 4 set/high rep to low rep program have greater benefits than doing 2 sets of heavier weight with less reps?
2. Are there substantial benefits gained by working all muscle groups only once a week vs. doing a whole body workout 3x/week? I do realize that when I do biceps/triceps at the end of the workout I cannot due as much because I have already done compound exercises that work the same groups. I also realize that the groups get worked harder when you are only working them once a week.
Sorry for being somewhat long winded, I just wanted to be as complete as possible. Also, I am not trying to criticize the programs on this site. I realize they were designed by people with far more knowledge than myself. Just wondering what the reasoning behind these programs is vs. other info I have read. I am trying to add muscle and tone up, not trying to build an incredible amt of mass. Any help or opinions are appreciated.
|
|
2007/08/13, 02:50 PM
First off, you can't build "an incredible amt of mass" on accident. It takes a lot of work, and even more food.
Both plans have their advantages, and also some potential disadvantages. The higher rep routine is designed more for beginner lifters to build their knowledge before jumping to heavier weights.
If you're looking to build some muscle, lift heavy, but I think anything over 12 sets (again my opinion) starts becoming less beneficial.
I personally don't like whole body splits because it seems that my body never gets to recover. Rest for your muscles is as important as lifting with them. If you are lifting at or near your max you will need more recovery time.
|
