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If i do 3 sets on an excercise, how many reps should i do and should i have the same weight on all sets or change? If i do different weights, should i start lighter and go heavier or other way around? I want STRENGTH but also some mass since i have stick body.
2020-10-30 00:53
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if u are about to start just for for 3x12 or 15 for some weeks or then 12-10-8-6 so u can work at all ranges and LATER myabe u can start at hybrid strengh/hypertrophy rutines
2020-10-30 00:57
3 replies
Finland RamboAAA
2020-10-30 00:58
Ive done that now for a while. Im doing like 60kgx8 65kgx8 65kgx8 on deadlift atm. Should i change it?
2020-10-30 00:59
1 reply
I dont know i must know you to say something relevant If your technigh is good I personally enjoy go for strength ranges on DL
2020-10-30 01:04
Sweden sesar
search up different training programs, I would recommend pull, push, legs. Watch some videos on the different exercises and learn the techniques. Do some research and learn that way, much better than to ask on hltv.
2020-10-30 00:57
if you are a beginner you should train 5 x 5 until you plateau, although the most important thing is a caloric surplus if you want to gain mass
2020-10-30 00:56
my advice is to start working with someone who knows what to do ! he will teach you the right moves so you dont hurt yourself !
2020-10-30 00:59
For a new guy, 3 sets of 15. Start lighter on the first set and go heavier since you're trying to bulk up for now.
2020-10-30 00:59
Brazil jRuskov
in the first 2 weeks go with 3x15 not heavy weight after 2 weeks (with good food) you should have a very good resistence and a muscle strenght then you start 3x8~12 with heavy weight (don't kill yourself, get a weight that make you feel weary when you getting close of 10 reps this will be the right weight for that type of set+rep). don't worry if you don't hit 12 reps for example, 8(ideal)~12(excellent) good luck, also search youtube videos and see if in your gym you can have help from personal trainer
2020-10-30 00:59
Finland 7ones
To keep it simple you could use same weights on each set. But in the end the weight is not important, the intensity is. Just push yourself to the limit. Beginners could do sets often to failure and progress with full steam.
2020-10-30 01:00
1 reply
Finland 7ones
I have been training over 10 years. This was my todays upper body pull workout: Pull ups (with extra 25kg) 2 sets of 10, 1 set of 14 without extra T-bar rows 4 sets of 12 pull ups with machine 2 sets of 12 hanging rows 2 sets of 10 give or take Facepull rotating variation 4 sets of 10 give or take Back shoulders with dumbbells 1 set of many Biceps with bar 2 sets of 8 Biceps scotch bench 90 degree 2 sets of 8
2020-10-30 01:11
10-14 will be good
2020-10-30 01:01
Try to do about 8-12 reps. I would personally say its best to keep the same weight on every set. If u cant do 3x10 with a weight then lower the weight and use that weight for the next time u do 3x10. Eventually when u feel that u can put on more weight then increase it and continue with the 3x10. Lowering weight for sets can also work. This can be implied in "reps until failure". Basicly start with the highest weight u can do then steadily go down on the weights until u only lift very little. This is a great way to end an excercise and u get a nice pump with it
2020-10-30 01:01
just dont be like stavn eat alot of food
2020-10-30 01:07
If you’re building mass do 6-8 reps If you’re losing weight do 8-10 reps
2020-10-30 01:07
5 replies
Finland 7ones
Nope. To simplify this, you gain strength more effective with lower rep counts and size with higher rep counts. You lose weight in the kitchen.
2020-10-30 01:14
3 replies
my cousin is a doctor and this is what he tells me
2020-10-30 01:56
1 reply
Finland 7ones
Really? He clearly doesnt know that much about training or physiology, lol. Finnish doctors would never say things they are not sure about. But yeah, the level of education is so much higher here on average.
2020-10-30 10:32
Its also depending on age, training background and other factors. For example, if you are around 40, with sinking testosterone values and with more stress in life, it will probably be more effectively with high volume training with lighter weights.
2020-10-30 10:59
this is bullshit, if you wanna build mass you go for 8 to 12 reps, and if you wanna lose fat you just do cardio
2020-10-30 10:58
TLDR: it doesn't matter on a daily basis. It matters over a mesocycle (5-6+ weeks). You should focus on compound lifts like squats, deadlifts, bench press and improve tehnique in the first few months at least. Full Body >> Upper Lower >> Push/Pull/Legs (transition may take months or even years and using #9 as example - you may like U/L splits more and stay with that, I worked U/L a lot too) Keywords: progressive overload (different strats here - weight works, but tehnique more important), caloric surplus ++ (Protein = 2g / kg & don't be afraid of fats, at least some "good" fats even if cutting a lot, use myfitnesspal and a kitchen scale in the future) People to follow and that you should read: Tier 1: Dr. Mike Israetel (renaissance periodisation), Menno Henselmans, Brad Schoenfeld, Jeff Nippard, Steve Hall (@revivestronger), Greg Nuckols, @ben_howard_wnbf_pro, Canditotraininghq xcel, Suppversity Tier 2: Alan Aragon, Alberto Nunez, Ben Carpenter, Layne Norton, Lyle McDonald, Dr. Spencer Nadolsky, Eric Helms, Bret Contreras, James Krieger Regarding reps - variety is key, don't fear the higher reps (15-20), don't be stubborn on the low reps. I'd say 8-12 is overall good for you atm Listen to your body, sleep well & take a break if needed. Warm-up tres bien too Goodluck mate
2020-10-30 01:44
warmup, about 20 reps start strong 6-8 reps then go down with weights 8-10 reps then go down 8-12 reps its not about numbeers, try to fuck your muscle when u can do 15 make dont stop at 12 and make higher weights next run
2020-10-30 10:34
I would do 2 sets of 5 reps with 5kg (10 if you're stronger). You can increase it to 6 reps in a few months and so on.
2020-10-30 10:42
WEEK 1 - 3x8x15kg WEEK 2 - 3x9x15kg WEEK 3 - 3x10x15kg WEEK 4 - 3x8x17.25kg example of progressive overload. Do compounds first and add mostly weight on these as fast as you can (with good form) isolation are about to isolate so somewhere around 8-15reps should be fine. recomend in 8-12. (but 20+reps might help sometimes as well) progress every workout. it can be reps,sets,weight,rest between sets, form, speed of rep. on isolation go close to failure, but true failure. A lot of people stop when little pain comes but its just start of the work-reps. You can stick with same weight every set = straight set (probably best one imo) You can go from heavy to light = reserve pyramid set (very effective for strenght, but also hyper.. You can do classic light to heavy = not recommend cuz you destroy yrself and than hit heavy? wtf On weekly basis try switching between intensity techniques = drop sets,super sets, giant sets and so on. for example i do week 1 on every isolation on last set drop set, second week i do super set etc. if any more Q, ask.
2020-10-30 10:54
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