Rep/Set/Aim - UK-Muscle Body Building Community

estfna · 01-11-2007, 12:01 AM

Well for loosing fat and toning, many a gym instructor would say high reps, light weight, 3 sets.

Most people do 3x10 (god knows why?)

What are the "normal" sets/reps/%1RM for different aims/targets?

E.g. If I was aiming at strength gain what would I be doing?
If I want pure mass what would I be doing?
If I was cutting down?

I also mean things like isolation exercises to build individual muscles, certain amount of sets/reps, or hit the muscle from every angle until exhaustion?

I know it's a long winded topic but it's good advice.

Cheers guys.

**Pscarb** · 01-11-2007, 07:18 PM

If I was aiming at strength gain what would I be doing?
this would need a more lower rep range between 2-6 this definitely would help build your strength.
If I want pure mass what would I be doing?
8-10 reps 4 sets maximum weight for these reps
If I was cutting down?
8-10 reps 4 sets maximum weight for these reps

the only thing that dictates if we cut or bulk is cardio and diet not what we do in the gym with weights, i and many others who compete do not change anything in the gym concerning reps and sets when cutting for a comp....

stocky24 · 01-11-2007, 07:27 PM

so thats 4 sets per body part for mass is that right?

Chris4Pez · 01-11-2007, 07:36 PM

what does your trainin look like paul? e.g what exercises would you do for mass and also how many sets/reps?

**Pscarb** · 01-11-2007, 08:22 PM

Stocky no that is 4 sets per exercise.

Chris i train using this routine below but i cannot give you exercises done because they change every week.
Mon - Back/Rear Delts/Calfs
Tue - Chest/Biceps
Wed - Off
Thur - Quads/Hams/Calfs
Fri - Shoulders/Triceps

Truewarrior1 · 01-11-2007, 08:54 PM

lol pscarb i swear your routines are perfect.

stocky24 · 01-11-2007, 08:59 PM

ok cheers pscarb

**Pscarb** · 01-11-2007, 09:13 PM

Quote:

Originally Posted by Truewarrior1

lol pscarb i swear your routines are perfect.

18yrs trying to get it right mate

invisiblekid · 02-11-2007, 10:19 AM

Does that 4 sets include warm ups Paul? And do you increase poundage for each set?

**Pscarb** · 02-11-2007, 11:17 AM

the 4 sets are working sets, you should warm ups on the first exercise after that you should not need to do them.

Of course you should increase the weight per set not to do so would mean your not lifting enough or you could get injured...

**Aftershock** · 02-11-2007, 03:13 PM

Do you go to positive failure on each of the 4 sets then Paul?

What about forced reps, negatives etc how do you incorporate these?

**Pscarb** · 04-11-2007, 12:05 PM

jason i go to failure on the last 2 sets i use the first 2 sets to gauge the weight i have used less sets before but do not get along with them...

I use force reps on my last set no more than 2 though, i also use Rest/Pause and Stripping to push the intensity...

offo · 04-11-2007, 10:33 PM

well when i do my sets i always get out 8 reps on the first 2 sets then on the 3rdgo to failure which is at 6 reps and see if i can beat it next time.. i dont up the poundage each set

just leave it the same..or have i misread the post :S

i only do 3 working sets i am scared of doing a 4th cuz i think its pointless and overtraining if i am beat on my 3rd

**Pscarb** · 05-11-2007, 04:23 PM

of course you up the weight what is the point otherwise??

for example this is how my incline bench works...

1st set - 135lbs - 10-12 reps
2nd set - 185lbs - 10-12 reps
3rd set - 235lbs - 8-10 reps
4th set - 325lbs - 8 reps

invisiblekid · 06-11-2007, 09:00 AM

Quote:

Originally Posted by Pscarb

of course you up the weight what is the point otherwise??

for example this is how my incline bench works...

1st set - 135lbs - 10-12 reps
2nd set - 185lbs - 10-12 reps
3rd set - 235lbs - 8-10 reps
4th set - 325lbs - 8 reps

Maks a little more sense to me now Paul. I understand that 135lbs isn't really a warm up as such, but I'd consider the first set or two there as part of my warm up - which makes it obvious why you said "of course" you increase the weight - I can't imagine pressing 325lbs first off for 4 sets would be such a great idea!

01-11-2007, 12:01 AM	#1 (permalink)
estfna Dieting, ooer missus! Join Date: Aug 2007 Location: Liverpool Posts: 1,622	Rep/Set/Aim Well for loosing fat and toning, many a gym instructor would say high reps, light weight, 3 sets. Most people do 3x10 (god knows why?) What are the "normal" sets/reps/%1RM for different aims/targets? E.g. If I was aiming at strength gain what would I be doing? If I want pure mass what would I be doing? If I was cutting down? I also mean things like isolation exercises to build individual muscles, certain amount of sets/reps, or hit the muscle from every angle until exhaustion? I know it's a long winded topic but it's good advice. Cheers guys.

01-11-2007, 07:18 PM	#2 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Rep/Set/Aim If I was aiming at strength gain what would I be doing? this would need a more lower rep range between 2-6 this definitely would help build your strength. If I want pure mass what would I be doing? 8-10 reps 4 sets maximum weight for these reps If I was cutting down? 8-10 reps 4 sets maximum weight for these reps the only thing that dictates if we cut or bulk is cardio and diet not what we do in the gym with weights, i and many others who compete do not change anything in the gym concerning reps and sets when cutting for a comp.... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

01-11-2007, 07:27 PM	#3 (permalink)
stocky24 Gym Addict Join Date: Mar 2007 Posts: 248	Re: Rep/Set/Aim so thats 4 sets per body part for mass is that right?

01-11-2007, 07:36 PM	#4 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 1,164	Re: Rep/Set/Aim what does your trainin look like paul? e.g what exercises would you do for mass and also how many sets/reps?

01-11-2007, 08:22 PM	#5 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Rep/Set/Aim Stocky no that is 4 sets per exercise. Chris i train using this routine below but i cannot give you exercises done because they change every week. Mon - Back/Rear Delts/Calfs Tue - Chest/Biceps Wed - Off Thur - Quads/Hams/Calfs Fri - Shoulders/Triceps __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

01-11-2007, 08:54 PM	#6 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,823	Re: Rep/Set/Aim lol pscarb i swear your routines are perfect. __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

01-11-2007, 08:59 PM	#7 (permalink)
stocky24 Gym Addict Join Date: Mar 2007 Posts: 248	Re: Rep/Set/Aim ok cheers pscarb

02-11-2007, 10:19 AM	#9 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Rep/Set/Aim Does that 4 sets include warm ups Paul? And do you increase poundage for each set? __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

02-11-2007, 11:17 AM	#10 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Rep/Set/Aim the 4 sets are working sets, you should warm ups on the first exercise after that you should not need to do them. Of course you should increase the weight per set not to do so would mean your not lifting enough or you could get injured... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

02-11-2007, 03:13 PM	#11 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,021	Re: Rep/Set/Aim Do you go to positive failure on each of the 4 sets then Paul? What about forced reps, negatives etc how do you incorporate these? __________________ "You are what you eat you can't possibly be anything else" or put another way "eat sht look like sht!!" Aftershock

04-11-2007, 12:05 PM	#12 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Rep/Set/Aim jason i go to failure on the last 2 sets i use the first 2 sets to gauge the weight i have used less sets before but do not get along with them... I use force reps on my last set no more than 2 though, i also use Rest/Pause and Stripping to push the intensity... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

04-11-2007, 10:33 PM	#13 (permalink)
offo Welsh Boyo! Join Date: Apr 2006 Posts: 2,430	Re: Rep/Set/Aim well when i do my sets i always get out 8 reps on the first 2 sets then on the 3rdgo to failure which is at 6 reps and see if i can beat it next time.. i dont up the poundage each set just leave it the same..or have i misread the post :S i only do 3 working sets i am scared of doing a 4th cuz i think its pointless and overtraining if i am beat on my 3rd

05-11-2007, 04:23 PM	#14 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Rep/Set/Aim of course you up the weight what is the point otherwise?? for example this is how my incline bench works... 1st set - 135lbs - 10-12 reps 2nd set - 185lbs - 10-12 reps 3rd set - 235lbs - 8-10 reps 4th set - 325lbs - 8 reps __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

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