Too little wieght? Too much?!

[Advaik]

I did some searching in the old threads (like everyone tells me to do!) and I saw everyone says do 3-4 sets at 6 reps. I am doing 3 sets at 8 reps - is this too many reps? Also on how much wieght to add, I usually have to help myself on the last rep on the last set but none of the others. Should I be straining on the last rep of each set or just the last rep on the last set? I don't understand this concept. Like on curls - if I am straining on all my curls then I'll have to drop the weight WAY down to do backwards curls at all. Is it ok to drop weight when you do another excersize on the same muscle group? I really have never been good at knowing how much wieght to lift...

 

[zen42]

This is probably overly simplified but....

No, it's not too many reps. There is no magic number of reps.

Work hard and work to failure. Keep trying to add weight and/or reps at the same weight to each workout.

Do this and you will get bigger and stronger.

Zen

 

[Advaik]

bump - can anyone explain it a little more in depth?

 

[FitnessFrk]

# of reps depends on your goals.

low reps (2-6) heavy weight for strength
medium reps (6-10)heavy/medium weight for mass
high reps (10-15) medium weight for definition

 

[FatRat]

Sorry Advaik, I don’t think there is much more to say. I’m sure there are a lot of scientific studies to back one rep range against another for certain goals, but I think in the real world there are so many variables that it doesn’t make much difference. At least this is true of the distance between 6 and 8 reps anyway!

I think Zen said it right “Work hard and work to failure”. As long as you reach this point, the muscle has been stressed, and growth will be triggered. Anywhere between 2 and 15 will serve you well, but will emphasise development as stated by FitnessFrk. You might want to look at periodising your training to concentrate on different ranges at different times.

Btw, you don’t need to keep strictly to this range, as anyone who has tried 20 rep Squats will tell you, high reps can build some serious mass.

 

[GenetiKing]

You should be reaching concentric (positive) failure between 6 - 10 reps. This should indicate a particular weight for you. Studies indicate this is typically the best rep range for muscular growth (hypertrophy).

For instance, if you are performing skull crushers and you do not reach failure until the 12th rep, you are using too little weight and should add plates. Likewise, if you are failing at the 4th rep, drop the weight.

Good luck.

 

[Y_lifter]

And again..
Say you want to use the 7-10 rep bulking range as an example...
This applies to almost any muscle group for the most part. I like a Min of 3 Sets, max of 4 on average

Start with a weight that you can do 6-7 reps, and fail completing the last one. GOOD FORM !!!

Keep doing that weight until you can do 8, then 9,10 reps with GOOD FORM before failure. (failure... you cry out in pain and fail to complete the rep movement)

When you can do 10 reps, it's time to move the weight up a little(say 10% or so) and start over again at 7 reps to failure..

Repeat until you are doing as much weight as GenetiKing...

This may be seem like a slower method but it is good for a beginner. Less likely to get hurt.

Some people skip a rep 7, 9 , up the weight.

 

[Advaik]

Thanks for the info guys but I got a new question. What is failure? Is failure when you strain so hard you think you'll shit yourself or is failure when you can't lift it up no matter how hard you try or you have to help yourself with your other arm? I was always doing it so that my last rep I strained alot but I was always able to do it.. is this wrong?

 

[mike001]

yes that is failure.

for your second question "I was always doing it so that my last rep I strained alot but I was always able to do it.. is this wrong?"
that is right but you need to do one more rep after this one you have described, this is where your spotter comes in hand

 

[Advaik]

I don't have a spotter - I have steel toed boots and soft ground padding instead