Thanks for the info, good point. When you say stick to high reps what type of range are you referring to? Is P90x like 12+, 20+, i'm unfamiliar with it.
Sets and Reps
- Thread starter Jack34
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Thanks for the info, good point. When you say stick to high reps what type of range are you referring to? Is P90x like 12+, 20+, i'm unfamiliar with it.
Without going into a lot of detail, it's basically max reps on every exercise. Google P90X, and go to YouTube too. You'll see what it's about. I really, really like it. There is also another thread about it on CF.
I am a big believer in heavy weight with low reps. For example 3 sets of 5 reps for each exercise. It builds strength and muscle mass, and has kept me pretty jacked as I come up on my 29th bday.
Right now I am on a mass gaining routine where I do 3 sets of 6-8 reps as heavy as I can get it.
Generally, the more reps you do, the more calories you will burn, and the longer your body will burn calories after you are done working out, which will give you the definition that you are looking for.
Generally, the more reps you do, the more calories you will burn, and the longer your body will burn calories after you are done working out, which will give you the definition that you are looking for.
For pure definition, fat loss is the biggest key. The lower your percent body fat the better the definition no matter the size of the muscles. For best fat loss, weight lifting (I agree with lower weight more reps), cardio and diet are all important.
I usually perform 4-5 sets on each of my "main" lifts. And the last 2 sets are very close to failure, at least to 90-95% of max effort. The first set is usually warm up, and the 2nd and 3rd working sets are usually around 80%.
I have had good luck with no injuries, so I tend to keep my sets at the same percent. When trying to make all of my sets near max effort, I start straining muscles.
Now, when you talking about complete failure, like I think you are. I will only do that maybe once every 3 months or so when I max out. And I will never try to max anything with a 1-rep max. Too much risk for injury and inaccuracy. I will try to perform a lift 2-3 reps at the heaviest weight possible.
Actually, I'd say 12 reps is the most for muscle size. 6-8 will get you size, but if you go 8-12, it may help you even more with size, if you perform it correctly. Getting down any lower or around 6 reps, will mainly work on strength. When working on size, I like to stick around 6ish-8ish - 12. When training for purely strength, I will go 2-6.
Getting your muscles tone, has more to do with diet than anything. The higher reps (15+) is more of an endurance factor than getting tone.
