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16

If you are looking to build mass, you should rest 45-60 seconds between sets of 8-12 repetitions for optimal gains. This timing builds optimal muscle mass and hypertrophy. If instead you are looking to improve your strength or endurance, you should be looking at a 3-4 minute break between sets. You'll want 4-6 repetitions with heavier resistance for ...


16

3x5 is 3 sets of 5 reps - it follows the same order as when you write or say it. Two examples from two well known strength coaches & programs: Starting Strength: Reduce the volume on Monday. Sometimes the Monday’s workout is too stressful. You need more time to recover. You can try: Dropping a work set or two (5x5 becomes 4x5 or ...


13

If you want size, you don't want to rest very long - perhaps under a minute between sets. Your goal in the gym is to get your muscles as fatigued as possible as quickly as possible (and then go home to eat!) I'm currently doing a hybrid workout to gain size (but I still want to work on strength a little, which is generally my long-term goal) and my workout ...


10

I'll answer this question in the context of a popular strength program (Starting Strength) that I happen to be doing. Why only a few exercises? Because as a novice, you don't need complicated training to make general strength gains. A well chosen, small set of full-body barbell movements trains you in almost every way you need to be strong as a human being....


10

It's a deadlift, meaning the weight should be dead on the floor. Touch-and-go or otherwise bouncing around is not a deadlift. Personally, I relax my grip and reset on every rep. My hands don't come off the bar, but I open my fingers, ensuring that the weight is indeed dead on the floor. The extra second this adds to each set is negligible and the benefit ...


8

Based on this position statement from the American College of Sports Medicine, the answer to both questions is yes. According to the ACSM, sets of 15-25 reps (using light loads) are most effective for increasing muscular endurance, and have also been shown to increase strength in moderately trained people. High rep sets may also supplement a conventional ...


7

Don't use soreness to plan sets The soreness part of your question is distracting you from the proper purpose of set selection. You don't choose sets to find a particular level of soreness, because after the first couple of workouts, soreness is not diagnostic of strength gains. What matters is your ability to recover and lift more in the subsequent workout....


6

To summarize from a study published in the nlm.nih, lifting at a moderate tempo will allow you to lift more than you can at a slower tempo. This is very intuitive, as the slower you lift the more strength you exert and the sooner you will reach exhaustion. The study also concluded that there is no discernible difference in hormonal response for slow/fast ...


5

After starting with StrongLifts (5x5), then moving to Starting Strength (3x5), I also found I wanted to do more. It's common advice in the former two to just do the sets and go home, you don't have to kill yourself, be patient, strength will come, you'll stall soon enough... That didn't however ease the feeling of not making the most of a workout--I'd ...


4

That depends on a lot of things. Basically, changing your grip from narrow to wide changes the level of involvement of the different muscles. Changing your grip might be good in that you can hit areas that aren't being targeted enough otherwise in your workout(s) or it could be not so good if you're removing the stress from a major area before it's fully ...


4

The Universe is an Uncaring Void I've seen sources say "3x5" (three sets of five) but denote their workouts as 100x5x3 (100 pounds, 5 reps, 3 sets). I've also seen sources say "3x5" and write 3x5 and mean three sets of five in both cases. There is no clear answer to your question. YxZ is fundamentally ambiguous. Show Your Units In physics, I was taught to ...


4

The question is whether you can recover from the extra load during the rest period. If you can recover from the extra work, then that's great! You want to do the maximum amount of work that is recoverable. It is indeed a trial and error process to learn what you can recover from. I think developing that intuition is part of the sport of lifting, and it ...


4

First, let me correct your understanding of hypertrophy: You get bigger by more fatigue inducing reps (see this article for more info) There's nothing inspired or sacred about rep ranges or even set targets. They are just tools (see this article for more info) Second, you need to understand the concept of fatigue. The articles I linked to above are ...


4

John's answer is correct - all in all, it's hypertrophy (TUT) vs strength (rest). I just wanna add that it's a matter of how long the stoppage lasts, and not the reason that made you stop (as long as you're remaining in the starting position). e.g. resetting your grip is equal to stopping for a breath. There is no definition for how long the bar should lay ...


3

How you organize your sets determines what you get out of them. Each exercise on its own: 5x5 curl, 5x5 press, 5x5 squat. Wait between sets. This is the most strength-oriented of the options. It will involve some hypertrophy and some token conditioning. Note, however, that squatting the same weight that you press and curl will not challenge your legs ...


3

As a complete beginner, there really isn't a huge reason not to. What it does is give you more practice, at the expense of energy. The time to back off and just do the 3x5 is when you feel run down before you start. This is how you adapt the load to what you can do right now. When 3x5 gets you run down all the time, it's time to switch things up and go ...


3

I appreciate that you are new to lifting weights etc - but let me save you years of wasted workouts by blowing apart some common myths you have referred to. There is NOTHING you can do to control your body shape/physique OTHER than to loose/gain fat/muscle. There are no in-between activities like 'toning', 'shaping' or 'sculpting'. Pumping light weights ...


3

Your routine is scarily similar to mine. 12 repetitions sounds too much to me. In my case this would make me use less weight. Try to reduce this to 8 repetitions and increase 5-20 pounds the weight (gradually and according to your strength). In terms of protein, recall that the recommended "dose" is 2 grams per kilogram of bodyweight. For better results ...


3

I found this article in Men's Health very interesting and have shaped my workouts on it over the last month or so. The page I linked to breaks down the reps/sets combinations for your different goals. I'm a flabby weakling, and am working on building strength just to get started. I'm doing 6 sets of 4 reps of a very few basic exercises at about 80%-90% max ...


3

Yes, depending on your goals Resetting your grip likely takes a bit of time, perhaps a few seconds, perhaps 10 or more. During this time, your hamstrings are (mostly) resting. This changes the results of the exercise somewhat. From a hypertrophy standpoint, the more you are 'resting' between reps, the more you're losing a bit of Time-Under-Tension, which ...


2

It depends where the word is. 5 x 10 pushups 5 x 15 situps 5 x 50 jumping jacks Looks a lot nicer than 10 pushups x 5 15 situps x 5 50 jumping jacks x 5 The prettier way to write it would be the first option.


2

When describing exercise routines, people are referring to sets per exercise. But flat and incline bench have enormous amounts of overlap, so doing sets of five for both will mean that you are almost certainly shorting one or both of them with regards to maximal weight, meaning you will build bigger muscles but get strong less quickly. Picking one or the ...


2

Number of Reps for a Novice As noted in my answer to your original question, I think sets of 5 or so are fine for a novice such as yourself. That is close enough to the strength end of the rep range spectrum, but is high enough to trigger some muscle growth (hypertrophy) in addition to the neurological improvements. Later, you can decide whether to switch ...


2

Sets are primarily a method of controlling volume. More volume means more training stimulus, which means a harder but hopefully more fruitful recovery period. I don't know of any relevance the total volume has to tendon health. A moderate weight done for 8 to 12 reps in a slow, controlled fashion is the important part for tendon health. I would increase the ...


2

Keeping your rep range between 8-12 will allow you muscles to reach hypertrophy (You can Google for many studies around this) and as soon as you can lift 12 you increase with the smallest amount possible. Always lift to positive failure and you will have tendons adjust to your new weights in no time. What is supposed to and what have been actually studied ...


2

so 108 sun salutations.One Suryanamaskar contains 12 asanas that complete one cycle, so one cycle per each leg (Right & left) complete one round. So 54 sets of this round will give 108 Sun salutations. Good luck.


2

Anything that allows you to put in more overall fatigue inducing volume will be good. If you can do the first set at 12 reps, you have a few options: Do 3 sets at whatever you can get, and focus on building up even one more rep each time you do the exercise until you have the full set/reps Reduce weight for each set and use the last set to get as many as ...


1

Do I need to change the routine? No. So long you are able to progress in weights / reps / sets, you do not need to change your routine. With that said, this is called progressive overload. So long you are progressing, your workout is pretty much effective for you. You are doing pretty well except for your 3rd week. So what you could do is continue doing 70 ...


1

Broadly speaking, two things: one, there may be a difference in total volume (60 reps at that weight versus 61 reps at that weight; in this case it's negligible but in other cases it can be substantial), two, you get the benefits and drawbacks of going to failure when you go to failure and not when you don't. Going to failure--that is, doing reps until you ...



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