How many reps?

[panache]

Hi everyone,

First of all thanks to everyone who has been so helpful in replying to my questions so far!

Ok, I'm trying to figure out if I'm doing the right amount of repitions.

I'm currently working two muscle groups on a weight training day, and doing about 2 of each muscle group excercise.

I'm doing 3 x 10 reps, and I'm doing it so the last couple of reps I'm pushign myself to a limit.
should I be uping the weight with each set? i'm also doing (right now) about 30 - 45 min oc steady cardio in the am, and once I get back in tot eh routine in a couple of weeks, I'll start doing them as interval/high intensity training.

What do you think?

 

[The Shadow]

Read my SHUT IT thread...should be on first or second page of this forum

 

[scorpiogirl]

That depends, what's your goal?

 

[*Bunny*]

Here hun, she posted it on this thread

http://elitefitness.com/forum/showpost.php?p=5542317&postcount=25

"My goals are fat loss and muscle definition, but at the same time, I need to do aerobic/anaerobic exercise to feel fit rather than just 'look' fit. "

 

[panache]

Thanks for the SHUT It thread.. very interesting..

so this means, that working chest/back I'm only going to get 10 reps in, but should get 15 - 20 in on calves?

I'm unsure of how to do this, as I could just use a lower weight and get in many more reps even working on squats or bench press, working on the same amount of time?

 

[scorpiogirl]

Thanks for the thread, Bunny!

I'd say if you're going for definition, 10-12 reps per set, moderate weight, 8-10 sets per muscle. To maintain the muscle you already have you don't have to train to failure for each set, but it should get difficult for the last 3-4 reps.

Your diet will really dial in the definition. Eat clean and adjust your intake according to what your body needs and you'll be set.

Cardio....I'm not a person who believes you have/need to do 45 min. of cardio. If you're going to do HIIT - DEFINITELY NOT 30-45 min. You're body will be eating it's own muscle for energy if you do (catabolism). The less muscle you have, the harder it is to lose fat.

 

[panache]

How do I know when I'm burning muscle rather than fat? Surely different people have different thresholds?

and reading the various diaries, some say they do up to 6 sessions of cardio a week, while some do only 2.

Thanks!

 

[*Bunny*]

How do I know when I'm burning muscle rather than fat? Surely different people have different thresholds?

and reading the various diaries, some say they do up to 6 sessions of cardio a week, while some do only 2.

Thanks!

Well I really wouldn't worry about what everyone else is doing and lets focus on where you should start. Until you start and try something, you can't accurately say whether it is working or not. See my other post in the BF thread...

 

[scorpiogirl]

Well, P, that's just one of those things that you have to tweek for your individual needs and goals. I personally do 3-4 days 20 min. of HIIT a week and that's it. It takes less time and burns more fat. It MELTS fat...lol!

Start at 30 min. steady pace a few times a week and see how it works for you. The next week or two, try only doing 3 days of 20 min. HIIT and see how that works. It's just going to take a few trial runs before you will know what works best for you.

There are a few factors that go into knowing if your catabolizing (don't know if I phrased that right, but you know what I mean). Your calorie intake, your muscle mass, if your doing cardio on an empty stomach...many variables.