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2004/06/03, 10:51 PM
How many reps should I do and how many sets? I mostly want to lose fat/weight I currently weight 270 and want to be about 180. I was told 15 reps and 3 sets is good for weight loss, is this correct?
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2004/06/03, 11:01 PM
High reps and maybe even 4 sets will help. Why don't you try the weight loss and toning program from here. It has helped me and others on this site.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/06/07, 03:22 PM
I would agree with Carivan. That is one of the best things about this site is that they have awesome programs. Try it, you may just like it.
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2004/06/07, 08:42 PM
High reps don't necassrly burn more calories........thats more for shapping and builing a muscle( body building). I Fyou want to loose weight, more cardio and a good diet will do more good. I Do liek to do high reps on some body parts, howevert the basics need to be more heavy( rows, shrugs, benching, deads, squats) The added muscle those will give you, will burn more fat in the long run than doing lighter reps, which just build muscler endurance.
But again diet is the key,wasting your time if you don't have a good one.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/06/30, 04:10 PM
As far as actual bodybuilding goes which is more effective...high reps or low reps w/heavy weight? I typically will do 5 sets for each muscle group. I will increase my weight amount til I am at failure at 6 reps. Am I better off w/12-15 reps at 70% of my max?
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2004/07/01, 01:02 PM
I read an article recently that discussed two types of strength: Absolute strength and relative strength. Absolute strength is the most force a muscle can produce, and is not attainable by human initiation, but externally electrically initiated. Then relative strength is the maximum strength that the person can reproduce, which is some fraction of the absolute strength.
Now that you are scratching your head, the reason it is important to understand that is that helps decide what reps to use. Using a high rep structure with around 60-75 percent of your max will add proteins and structual mass to the muscle. Using lower reps with near max output will increase the functionality of that mass increasing your relative strength.
In Arnold's book he talks about how there are a lot of bodybuilders that concentrate on the mass gaining, which would be the higher reps, creating mass, but that his concentration on power lifting (or lower reps) early on created the density in his muscle that some of the other lacked.
So in short, probably a combination of the two will do you the best. You have to build mass (high reps--moderate weight) to increase your absolute strength and you have to increase your relative strength (low reps--high weight) to get that dense look, or so I have read.
Daniel Love
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2004/07/02, 09:26 AM
Daniel - you build mass with lower reps, higher weight. You build endurance and basically do cardio, with higher reps, lighter weights.
Here is the scheme we learned in school -
1-4 reps you are mostly building strength.
6-10 reps size and strength
12-15 reps muscular endurance
Shaping occurs mostly due to genetics and diet to see the muscle. You can focus on building up some lagging muscle groups to bring balance and symetry, but you can't really change the shape of your muscles (xample - the little peak some people have on their bicep - it is genetic, if you don't have it, no amount of weight training will give it to you. you may develop nice, big biceps, but if you don't have the right attachment point, you won't have the peak).
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\"Inscribe this on the charm that dangles from your navel, girls. Guys, tattoo this on your biceps:
Building muscle and might builds strong minds and character. Respect and humility come from lifting weights and feeding yourself with care. And from these distinguished qualities a great nation of people is built, by God. (Of course the God part is your choice, friend.)\" Dave Draper
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