Training in terms of reps/sets and exercises - UK-Muscle Body Building Community

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

**big** · 12-01-2006, 06:51 PM

It's fairly simple. You should just pick a program that enables you to add weight to the bar each and every week. Generally, anything that lists doing 4 sets of 3-4 exercises for each body part is unlikely to allow you to do that.

Start off with something lower volume, and work on the compound movements only. Start light and put a small amount of extra weight on the bar each week. These small increments add up. When you stall, THEN change your routine around.

As for rotating exercises, yes, this is essential for advanced trainees. But for beginners, just stick with the same exercises until you stall, and then change it up.

cjdavies · 12-01-2006, 07:53 PM

Thanks for the advice, I will do that adding a little weight each week. But how do you know when you stall? I know its silly but I just want to make sure I know before I start.

**big** · 13-01-2006, 01:26 PM

Quote:

Originally Posted by cjdavies

Thanks for the advice, I will do that adding a little weight each week. But how do you know when you stall? I know its silly but I just want to make sure I know before I start.

In time you'll learn to listen to your body and you'll be able to predict when you're going to fail. However, crudely put, you stall when you're no longer able to add weight each week and get the same reps.

i.e.

Week 1 - 50kg x 8 reps
Week 2 - 52.5kg x 8 reps
Week 3 - 55kg x 8 reps
Week 4 - 57.5kg x 7 reps - oops, can't increase the weight and get the same number of reps. Try again next week in case it was just a bad workout.
Week 5 - 57.5kg x 7 reps - yep, definitely stalled lol

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

12-01-2006, 06:51 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,519	It's fairly simple. You should just pick a program that enables you to add weight to the bar each and every week. Generally, anything that lists doing 4 sets of 3-4 exercises for each body part is unlikely to allow you to do that. Start off with something lower volume, and work on the compound movements only. Start light and put a small amount of extra weight on the bar each week. These small increments add up. When you stall, THEN change your routine around. As for rotating exercises, yes, this is essential for advanced trainees. But for beginners, just stick with the same exercises until you stall, and then change it up.

12-01-2006, 07:53 PM	#3 (permalink)
cjdavies Newbie Trainer Join Date: Jan 2006 Posts: 2	Thanks for the advice, I will do that adding a little weight each week. But how do you know when you stall? I know its silly but I just want to make sure I know before I start.