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Thread: Sets and Reps

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    Sets and Reps

    Yet another workout question. Actually I'm more curious than anything as how the CF weight lifting community goes about sets and reps during a workout. I understand all workouts differ depending on the direct purpose or plan, but in general how's your routing setup or what would you recommend? I'd rather focus more on definition than pure strength/muscle.

    I'm a regular gym rat and work w/ a 5 day split. Currently I have about 10 exercises in a workout and performing 4 sets and 8 reps.



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    Re: Sets and Reps

    im tearing up the 12 ounce curl routine.. and trust me it is a b*****



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    Re: Sets and Reps

    Quote Originally Posted by jcs33 View Post
    Yet another workout question. Actually I'm more curious than anything as how the CF weight lifting community goes about sets and reps during a workout. I understand all workouts differ depending on the direct purpose or plan, but in general how's your routing setup or what would you recommend? I'd rather focus more on definition than pure strength/muscle.

    I'm a regular gym rat and work w/ a 5 day split. Currently I have about 10 exercises in a workout and performing 4 sets and 8 reps.
    for definition you should use high reps and lower weights. i personally do 3 sets at as many reps as i can do each set. i like to do a weight at which i can do about 20-25 reps my first set, 15-20 second set, and 10-15 3rd set. not only will you burn more fat this way you will also gain more muscle in my experience....




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    Re: Sets and Reps

    I will usually take the highest thing I could do at 8-10 reps, cut it in half and do about 40-50 reps with it instead. Instead of 45-50 pd curls, do 20-25's @ 40 reps or stay with 10 reps at 4 or 5 sets. I lift a lot for more of a bball type workout then a FB one - go for the long, lean muscle. Best thing I ever found in my workout was the big exercise ball, it does wonder for a guy like me 6'3" pushing 6'4" who gets back problems easily. it makes all the crunches workouts painless on my back and I am finally getting washboard abs because of the extra motion and range.


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    Re: Sets and Reps

    3 Sets of 10



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    Re: Sets and Reps

    I lift several times during the week. Each week I change my sets and reps like

    . 4 Sets of 6
    3 sets of 10
    . 3 sets of 3
    4 sets of 8

    I just like to change it up every week to go from gaining muscle with sets like 3 of 3 and 4 of 6 to toning like 3 of 10 and 3 of 12

    Every once in a while since im a golfer I like to do what Tiger woods does and do a week like 3 of 25-50 reps for muscle endurance



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    Re: Sets and Reps

    3 of 6 except leg day, that is 4 6-8.


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    Re: Sets and Reps

    I use the pyramid. 5 sets of 10-8-6-4-2 reps.



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    Re: Sets and Reps

    For my offseason hypertrophy phase I did 15 12 12 10 8 for the main lifts and 3 x 12 for smaller lifts.

    After that I did 10 8 5 3 1 6 for main lifts and 3 x 12 / 3 x 10 (alternating by week) for smaller lifts



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    Re: Sets and Reps

    Quote Originally Posted by CYCRAZY View Post
    im tearing up the 12 ounce curl routine.. and trust me it is a b*****
    No pain, no gain ! !



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    Re: Sets and Reps

    You should change it up periodically. You should also change reps based on type of lift.

    When i do lifts with dumbbells(lighter weight) i do 3 sets of 10 or 3 sets of 12
    With lifts that involve higher weights like bench or squat i like to do 5x5 or sets of 8 6 4 4 and 2.

    I am in high school and have a lifting class. Every wednesday we do a thing called quick sets. We do it with bench, incline press, squats, deads, and hang cleans.
    You use half of your max for the weight. The you do 3 timed sets. 40 seconds, 30 seconds, and 20 seconds. You do as many good reps as you can. If you go hard you feel the burn right of way.



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    Re: Sets and Reps

    Your diet will determine your muscle definition!



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    Re: Sets and Reps

    I sit and do reps of 12 oz curls (prefer budlight for light days )and then with "hick" 40oz till fatigue and finish it of with one last 12oz curl then I switch arms almost like CyCrazy



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    Re: Sets and Reps

    Quote Originally Posted by dualthreat View Post
    Your diet will determine your muscle definition!
    Exactly, the single most important factor in working out.



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    Re: Sets and Reps

    Quote Originally Posted by dualthreat View Post
    Your diet will determine your muscle definition!
    not the issue - only concerned with the working out part.



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