UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - Training in terms of reps/sets and exercises

cjdavies · 12-01-2006, 06:29 PM

I have just started building muscle/weight training Im ABOUT 5'7" and weigh 132ibs, and was wondering which is best in terms of reps, I have the following 2 options, which I have heard of:

Option 1: 4 sets of 12 using the same weight
Option 2: Set 1 - 12 reps
Set 2 - 10 reps (increased weight from set 1)
Set 3 - 8 reps (increased weight from set 2)
Set 4 - 6 reps (increased weight from set 3)

They both sound good, but which is the best? How would I know using either option to increase the weight in say a few weeks?

As someone said that using option 1 for example bench press and I bench
press say 50KG in 3 sets of 12 and only manage in set 4 10 reps. Then in a
couple of weeks I can reach the goal of doing the fourth set of 12 reps,
then increase to the weight and aim for 4 sets of 12.

Also I have read this on http://www.sncdirect.com/snc.nsf/EmailLink?OpenForm&Link=http://www.sncdirect.com/snc.nsf/Document/Training?OpenDocument

"For each body part you train, rotate exercises every four weeks during your 12-week program. Choose two exercises to perform for Weeks One to Four. Then choose another two for Weeks Five to Eight. Finally, for Weeks Nine to 12, perform the remaining two exercises. In this way, you will avoid hitting a plateau in your training, because your muscles will be forced to adapt and grow as you change your workout."

Any input on this would be helpful, thanks

12-01-2006, 06:29 PM	#1 (permalink)
cjdavies Newbie Trainer Join Date: Jan 2006 Posts: 2	Training in terms of reps/sets and exercises I have just started building muscle/weight training Im ABOUT 5'7" and weigh 132ibs, and was wondering which is best in terms of reps, I have the following 2 options, which I have heard of: Option 1: 4 sets of 12 using the same weight Option 2: Set 1 - 12 reps Set 2 - 10 reps (increased weight from set 1) Set 3 - 8 reps (increased weight from set 2) Set 4 - 6 reps (increased weight from set 3) They both sound good, but which is the best? How would I know using either option to increase the weight in say a few weeks? As someone said that using option 1 for example bench press and I bench press say 50KG in 3 sets of 12 and only manage in set 4 10 reps. Then in a couple of weeks I can reach the goal of doing the fourth set of 12 reps, then increase to the weight and aim for 4 sets of 12. Also I have read this on http://www.sncdirect.com/snc.nsf/EmailLink?OpenForm&Link=http://www.sncdirect.com/snc.nsf/Document/Training?OpenDocument "For each body part you train, rotate exercises every four weeks during your 12-week program. Choose two exercises to perform for Weeks One to Four. Then choose another two for Weeks Five to Eight. Finally, for Weeks Nine to 12, perform the remaining two exercises. In this way, you will avoid hitting a plateau in your training, because your muscles will be forced to adapt and grow as you change your workout." Any input on this would be helpful, thanks