WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? - Page 3 - UK-Muscle Body Building Community

Mrdaveyk · 22-07-2008, 05:51 PM

i use 10 as a foundation to heavier weights, if i can lift 10 on something i up the weight for the next set and lower the reps to 8 and then 6, increasing weight as i go with comfortable jumps,

so far so good, the following week i can lift 10 of the 8 rep set if thats makes sense, muscles seem to be triggered well by jumping the weights,

nathanlowe · 22-07-2008, 09:57 PM

Quote:

Originally Posted by TaintedSoul

Nathan as you learn your body you would not start lifting a weight that you can smash out 20 to 30 reps unless perhaps you warming up. You would put on a weight that you generally fail at around 6 to 12 reps. Broad number range but we all have good days and bad days. And Tom is trying to highlight not setting a point where you going to fail or except you can give up when the body could do another 2 reps perhaps.

It's so true that mentally we can be our biggest enemy and remove those limits we can achieve so much more. I have always not counted the bar so that my benches only seem 120kg's on the bar not 120kg's + the bar. Small mental thing to make me see it as something lighter.

Is this on the last set ? ?

So Mr davey K, is this what you do ?

Week 1- X weight for 10 reps
Week 2 - Heavier weight for 6 reps
week 3 - heavier weight for 8 reps
Week 4 - heavier weight for 10 reps
Then improve the weight again.
Is that how you do it ?

anabolic ant · 23-07-2008, 04:08 AM

oh cheers jonferimonic...that to me is a massive compliment...still needs more detail on the old back...the hard part is putting the blimmin cuts in...how many reps should i do,hee,hee!!!
cheers bro...have a nice one n keep pumping the weights!

Quote:

Originally Posted by Jonferimonic

anabolic ant - i think you should audition for the next batman film, looking at your avatar you could fcukin fly with those things on your back!

anabolic ant · 23-07-2008, 04:11 AM

thanks willsey for that...boosts me up a bit,cheers!!!

Quote:

Originally Posted by willsey4

Yeah very good back. Any more pics about?

anabolic ant · 23-07-2008, 04:14 AM

what i cant understand...is the man himself...big ronnie coleman...how the bloody hell does that geezer do 12 reps on everything...even the heaviest weight no other pro bodybuilders would be seen dead doing 12 reps?

i pray i get struck by lightning and i get the coleman reps installed...if not,i wanna know what he takes..the blimmin genetical freak....but i love the dude,he's still champ in my book!!!!!

anabolic ant · 23-07-2008, 04:22 AM

so rep range is quite an issue for some people because it sounds like it is a must...but then again...some people go by feel,then they are satisfied by this...some people are only satisfied with the magic 10 too...but some of the brilliant answers and the great post from tinytom...has brought me some great knowledge....i guess you can mix it up or train different in season and off...or for strength training lower the reps or for cutting higher the reps...i guess this debate is more complex than i originally thought...so is there any advice on heavy strength training reps and reps for getting super dense vascular cut muscle?

Lost Soul · 23-07-2008, 06:31 AM

Quote:

Originally Posted by nathanlowe

Is this on the last set ? ?

So Mr davey K, is this what you do ?

Week 1- X weight for 10 reps
Week 2 - Heavier weight for 6 reps
week 3 - heavier weight for 8 reps
Week 4 - heavier weight for 10 reps
Then improve the weight again.
Is that how you do it ?

Nathan

This is the exact question i answered for you last week, in fact you repped and thanked me for the methods of progression

Quote:

Originally Posted by anabolic ant

what i cant understand...is the man himself...big ronnie coleman...how the bloody hell does that geezer do 12 reps on everything...even the heaviest weight no other pro bodybuilders would be seen dead doing 12 reps?

How does paula radcliffe run back to back short 5 minute something miles in the marathon when club runners and lower level county female runners can only do it for 1, 2 maybe 3?

estfna · 23-07-2008, 07:23 AM

on any body part i will do 4 sets. the first will be high, around 15 reps with a light weight to warm to that particular movement.
the next i up the weight and aim for 12-15, normally hitting 13-14.
the next is a heavy set, with 12 being the magic number i aim for.
the last i aim to get 10.

**Tinytom** · 23-07-2008, 09:42 AM

Quote:

Originally Posted by Lost Soul

Tom, I see some of your points and see where they fit in. I think thats quite advanced for most

Now...can you apply the barrier theory to the weight you decide to pick up when you do your set?

Yes

But its a different method of programming.

Like I said its just a different method that you can incorporate into your training.

Most days I will set a target of around 20 reps for most exercises but if I specifically want to focus on a bodypart I will use the techniques I've highlighted earlier to get more out of the workout.

What Im trying to highlight is that if you are going for a heavier than normal lift there are ways to remove the mental barriers so that you can get that lift more easily. This can be applied to everyone beginner or advanced, mental focus should be instilled from the outset IMO.

Lost Soul · 23-07-2008, 11:08 AM

Tom

I agree RE mind over matter for want of a less cliche term. I find the rigidt of the specific range allows for noted overload and clear boundaries.

Now if i were to go for the theory you have presented I would have to have a measure, for example a scale 1-10 or just how hard I felt the set was as if i put down the number one week and it was less than the week before, then that would be negative progression ON PAPER.

I think it would be hard to employ the laissez faire approach when doing something like the wavy method of overload but again, end result is the end result

Would you say the psychological profiling of people will determine whether this method is good or not for them?

So would an analyticacal type of person still be able to get on with this?

**Tinytom** · 23-07-2008, 11:14 AM

LS analyticals are fine to use this because a partner can tell them after how many reps they did.

Im not saying remove rep counts altogether, just remove them from the set so that your focus is on the lift and not the number.

I would focus not on that the workout was worse than the week before but WHY it felt worse.

Were you ill?
Did you eat enough food that week?
Was there any change in your patterns?

This will give you a recipe for success. I use this in my coaching so that people can identify how they perform best. This can then be used in a hypnosis session to program the perfect workout schedule. Very good for people who like routine as all the factors come into play in terms of the 'recipe' so if all that falls into place they KNOW they are having a good workout today which is half the mental focus battle won.

Lost Soul · 23-07-2008, 11:21 AM

Its interesting mate

Im not sure my mind would allow for it as its often very closed but again if you can factor it in, its an option

very much like not weighing food really

nathanlowe · 23-07-2008, 12:54 PM

Quote:

Originally Posted by Lost Soul

Nathan

This is the exact question i answered for you last week, in fact you repped and thanked me for the methods of progression

How does paula radcliffe run back to back short 5 minute something miles in the marathon when club runners and lower level county female runners can only do it for 1, 2 maybe 3?

Yes ino, and im going to start adding in the progression methods. But i was just asking MrdaveyK if thats what he does.
Just because you have shown me the 3 progression methods, doesnt mean he does them does it ? ?

Incredible Bulk · 23-07-2008, 01:38 PM

6 has been my magic number

i ahve tried other rep ranges but 6 has stuck and provided more results for the upper body, 15 for the lower body.

if it works for you, stick with it

Lost Soul · 23-07-2008, 03:51 PM

Nathan

Quote:

Re: Optimum chest workout for size...

--------------------------------------------------------------------------------

Quote:
Originally Posted by Icemansoldier
You ever tried:

Incline bb -3 sets
Decline bb -3 sets
Flat bb -3 sets

in the same workout, a great way to hammer your entire chest imo.

Which bits are left out on each exercise then?

Quote:
Originally Posted by nathanlowe
When people are saying progressive overload is a must is that:

Increasing the weight each set ?
50KG X 6
60KG X 6
70KG X 6
90KG X 3

OR

80KG X 6
80KG X 6
80KG X 6

And then the week after aim for 82.5kg 3 x 6 ?

as scott says above, changes per session, week or set period in time

so stepped, wavy or linear would be examples

This iw shat i wrote in another thread

Quote:
Originally Posted by Lost Soul
Yes I agree you dont Have to know why but you cant avoid it does happen

Same as saying i dont know how alchol makes you pi55ed so i wouldnt worry about it happening...it does though and whilst you dont know the chemistry you cant avoid the end result as per golgi tendon when failing

as for linear

a linear progress would be something like:

week 1 - 10kg
week 2 - 11kg
week 3 - 12kg
week 4 - 13kg
week 5 - 14kg
week 6 - 15kg

say that was 3 sets of 12 for db bicep curls

Seems logic on paper but in reality most will agree it cant happen as in week 52 (a year later) you would be over 60kg

The body willalso not always respond to increases in this fashion

other possibilities are stepped, wavy and inclusind deloading in the context of those two

one example

4 weeks @ 12kg
4 weeks @ 15kg
4 weeks @ 18kg

and so on..that being stepped

wavy would be

week 1 - 100kg/110kg/120kg
week 2 - 110kg/120kg/130kg
week 3 - 120kg/130kg/140kg
week 4 - 130kg/140kg/150kg

ignore the numbers as generally no progression is that quick but its a case of lfiting 123 first week, 234 second week, 345 thrid week and so on so the second last weight becomes your first weight the following week

or that would be over mon/fri/wed if you are doing 3 day full body routines with increases to suit

22-07-2008, 05:51 PM	#31 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,847 Blog Entries: 1	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? i use 10 as a foundation to heavier weights, if i can lift 10 on something i up the weight for the next set and lower the reps to 8 and then 6, increasing weight as i go with comfortable jumps, so far so good, the following week i can lift 10 of the 8 rep set if thats makes sense, muscles seem to be triggered well by jumping the weights,

23-07-2008, 04:14 AM	#35 (permalink)
anabolic ant Looking Freaky Join Date: Jun 2008 Location: london Posts: 872	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? what i cant understand...is the man himself...big ronnie coleman...how the bloody hell does that geezer do 12 reps on everything...even the heaviest weight no other pro bodybuilders would be seen dead doing 12 reps? i pray i get struck by lightning and i get the coleman reps installed...if not,i wanna know what he takes..the blimmin genetical freak....but i love the dude,he's still champ in my book!!!!!

23-07-2008, 04:22 AM	#36 (permalink)
anabolic ant Looking Freaky Join Date: Jun 2008 Location: london Posts: 872	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? so rep range is quite an issue for some people because it sounds like it is a must...but then again...some people go by feel,then they are satisfied by this...some people are only satisfied with the magic 10 too...but some of the brilliant answers and the great post from tinytom...has brought me some great knowledge....i guess you can mix it up or train different in season and off...or for strength training lower the reps or for cutting higher the reps...i guess this debate is more complex than i originally thought...so is there any advice on heavy strength training reps and reps for getting super dense vascular cut muscle?

23-07-2008, 07:23 AM	#38 (permalink)
estfna Undergoing building work Join Date: Aug 2007 Location: Liverpool Posts: 1,838	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? on any body part i will do 4 sets. the first will be high, around 15 reps with a light weight to warm to that particular movement. the next i up the weight and aim for 12-15, normally hitting 13-14. the next is a heavy set, with 12 being the magic number i aim for. the last i aim to get 10.

23-07-2008, 11:08 AM	#40 (permalink)
Lost Soul Curing the 'Arms & Supplements Syndrome' (ASS) Join Date: Apr 2008 Location: Cardiff Posts: 5,141	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? Tom I agree RE mind over matter for want of a less cliche term. I find the rigidt of the specific range allows for noted overload and clear boundaries. Now if i were to go for the theory you have presented I would have to have a measure, for example a scale 1-10 or just how hard I felt the set was as if i put down the number one week and it was less than the week before, then that would be negative progression ON PAPER. I think it would be hard to employ the laissez faire approach when doing something like the wavy method of overload but again, end result is the end result Would you say the psychological profiling of people will determine whether this method is good or not for them? So would an analyticacal type of person still be able to get on with this?

23-07-2008, 11:14 AM	#41 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 6,031	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? LS analyticals are fine to use this because a partner can tell them after how many reps they did. Im not saying remove rep counts altogether, just remove them from the set so that your focus is on the lift and not the number. I would focus not on that the workout was worse than the week before but WHY it felt worse. Were you ill? Did you eat enough food that week? Was there any change in your patterns? This will give you a recipe for success. I use this in my coaching so that people can identify how they perform best. This can then be used in a hypnosis session to program the perfect workout schedule. Very good for people who like routine as all the factors come into play in terms of the 'recipe' so if all that falls into place they KNOW they are having a good workout today which is half the mental focus battle won. __________________ www.mosn.co.uk - supplements use code 'UKM 110' for extra discount www.performancehypnosis.co.uk - believe in change Sponsored by Extreme Nutrition. Last edited by Tinytom; 23-07-2008 at 11:19 AM.

23-07-2008, 11:21 AM	#42 (permalink)
Lost Soul Curing the 'Arms & Supplements Syndrome' (ASS) Join Date: Apr 2008 Location: Cardiff Posts: 5,141	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? Its interesting mate Im not sure my mind would allow for it as its often very closed but again if you can factor it in, its an option very much like not weighing food really

23-07-2008, 01:38 PM	#44 (permalink)
Incredible Bulk Enter Something Witty Here Join Date: Sep 2007 Location: Portsmouth Posts: 1,087	Re: WHO THINKS 10 IS THE MAGIC NUMBER FOR REPS? 6 has been my magic number i ahve tried other rep ranges but 6 has stuck and provided more results for the upper body, 15 for the lower body. if it works for you, stick with it