Biceps: How many sets maximum?
Whats the maximum amount of sets i can do, so the most bicep growth possible? I estimate 8ish reps each. BQ: How many reps should i do? For muscle mass, NOT toning (always scares me).
On which set should I max out the reps?
If you do warmup sets do not max out reps on the warmup sets. Keep it at around 10 reps for warmup sets. Max out the reps on all other sets. It sounds like you are advanced. Steve Reeves went heavy from the first set. That is old school and really intense. Reeves quit competing in body building in his mid twenties to star in movies. If you want to lift for whatever reason today, have some longevity in your sport and minimize injury, warming up has become an accepted practice. Google Frank McGrath and the Animal videos. He warms up with light weight, hits his max weight sets and if he gets intense does drop sets. In one video McGrath benches 135 for a set, 225 for a set, 315 for a set and 405 for another set. I don’t believe he ever did more than 10 reps. Note that he is a stickler at maintaining form even when doing cheat reps. How does one maintain form in cheat reps? He keeps the bar level and uses good form even when cheating on the beginning of the concentric part of the rep. Watch him bounce the bar off his thighs when doing curls on the concentric part of the curl. He is using the eccentric part of the curl, resisting the weight all the way down, to build strength and shape his biceps after using a little cheating to curl the bar. That is really maxing out the reps. I think Arnold would approve! That was one of Arnold’s tools, smart cheating. Smart cheating builds muscle. Cheating done to the extreme that you can see done every day in gyms only cheats the cheater. Rather than build muscle, shape and size which is the goal, time is wasted and progress stagnates. Smart cheating will get you a few more productive reps if done correctly.
What is the maximum number of sets when working out a muscle group?
Everyone has chimed in and are correct. There is no magical number of sets.What you should think about is intensity and volume (weight and number of reps) and its relation to hypertrophy (if that is what you are aiming for).Turns out, there is a place for different volumes of reps, divided into different intensities or weights.The graphic below is by Greg Nuckols, who is amazing. His suggestion, based on a meta-analysis of 20 different studies looking at reps and hypertrophy, suggests 15 sets per muscle per week, with 60-70% of work sets in the rep range that you personally find works best for you, and get 15-20% of your sets with heavier weights/lower reps and about 15-20% of your work with lighter weights/higher reps.I’m not sure I completely buy this recommendation—personally, as everyone else has said, it depends on so much. I find working at heavier weights/lower reps triggers much better muscle growth for me and most of my clients. But, maybe this will give you a place to start from as you find our what works best for you.
What's the benefit of doing 1 rep super heavy sets?
To see how strong you are...duh!??!In all seriousness I rarely use 1 Rep Max lifts, unless that's the objective in training (i.e. Powerlifting/Olympic Lifting/Strongman) and am a bigger fan of the double and/or triple. Most people will be able to get very close to 1RM with their 2RM (97-98% of their 1RM is typically a 2RM) and I worry less about safety risks when someone has to lift a weight twice. It's worked for me thus far, as it takes far more training comfort to be able to lift a weight twice than it does once. Lots of room for error using a weight you are only planning to lift once.You also get a very similar training benefit with a 2RM or 3RM as you do with a 1RM. Again unless you compete in a sport that requires you to maximally lift something...in which case, you should do 1RM training periodically to see how your training is impacting performance.The benefit however is that you're pushing your nervous system to it's absolute maximum and improving your ability to generate force one time. That's why the sports of powerlifting or olympic lifting are all about a single max repetition and not how many times you can lift a certain weight.Arguably this isn't all that useful on it's own for general training or training for most sports. However heavy lifting has a multitude of benefits for the fitness enthusiast or even your average person. In a 1-6 rep range you're most likely to get the following benefits:Increased absolute and relative strengthIncreased bone density (*critical for women especially)Increased nervous system signalling patterns (Your body can't recruit all of a muscle at once, or you'd tear the muscle from bone. A significant part of getting stronger is teaching your body to turn on more motor units, activating more muscle fiber groups essentially.)Increased myofibrillar hypertrophy and possibly hyperplasiaIncreased tendon tensile strengthIncreased ligament tensile strengthYou'll get some of these benefits at lower rep ranges (6-12 for instance, but even 12+ reps) but the further you move from the 5-6 rep range, the less adaptation you get for these particular qualities. 1-6 is a more ideal rep range for these specific adaptations by comparison.Truthfully though, unless you're in a sport that requires it, stick to 2-6RM for a similar benefit with less risk overall. Even when you are in a sport that is 1RM you probably only want to get after a true 1RM lift a few times a year.
How many sets/reps for max hypertrophy?
The only reason there's a debate about sets and reps is bodybuilders are ignorant of the science of strength training and just keep making the same mistakes over and over. I could explain why, but I don't have the time. If you're interested, email me. The number of sets is one. The number of reps doesn't matter. What matters is the time the muscle is under load. So, get a stop watch and time yourself. You'll be able to see nuances of training you could never see counting reps. And, failure means failure so don't stop just because you can't squeeze out one more full rep. Keep working against the resistance until the absolute bitter end of the last possible eccentric phase. There is only one thing you should keep in mind when performing a rep and that's working the muscles you want to build with that set to the max. Buy this book and study it. --> http://www.bodybyscience.net/home.html/?... Good luck and good health!! ♠
How many reps and sets should you do for bulking up?
Honestly this is highly debateable. Seriously dude, I'm not lieing to you. A lot of people swear to a bunch of rep with low weight and sets and other swear by low reps and high weights. I'm guessing that you are a dude that is not wanting this for athletic muscle endurance. You want to bulk up quickly and earn raw mass! Well HERE IS WHAT YOU DO! ITS AMAZING. What is important with this workout is that you do monday, wed, and thursday and do the big olmpic lift (bench press, dead lift, and squat) You do 10 sets of three reps with high weight! AGAIN, with high weight. The point of this is that your able to get close to your max out, start out a little easier and then build with each week. You will see massive gains if you work hard. Monday Squat 10 sets of 3 reps Tuesday - Squat Assist 3 sets of 8-12 Reps of EACH Leg Press or Hack Squat Leg Extension Lunges Abs Calves Wednesday Bench 10 sets of 3 reps with 2 second pause at bottom of each rep Thursday - Bench Assist 3 sets of 8-12 Reps of EACH Shoulder Press CGBP Dips Pressdowns Abs Calves Friday Deadlift 10 sets of 3 reps with a complete stop and 2 second "reset" at bottom
How many sets/reps to build muscle mass?
To build muscle you should be doing about 10 reps per set. Your weights should be heavy enough that if you would be physically unable to perform 11 or 12 reps. You should not have long rests between sets. Take about 60s to recuperate, then start your next set. You also need to consume protein within 30 minutes of finishing your resistance training, When you train, a proportion of your muscle cells are killed by the strain, Your body then overcompensates by replacing more cells than those killed off. This is how your muscles get bigger with training. If you don't provide your body with adequate protein you will be unable to rebuild your damaged muscles and will have poor muscle enlargement. Good sources of protein include lean meats, protein shakes or low-fat dairy products. As a general rule people need about 1g protein for each kg body weight per day. If you are intending to increase your muscle mass you should consume about 1.5g per kg per day (eg a 50kg person should consume 75g protein per day). Finally you need to give your muscles time to repair. This means you should not train the same muscles every day. Rotate through arms one day, legs the next and pecs, back and abs the day after that. This means you are giving each muscle group time to repair in between training sessions.
If you're doing a body weight workout how many reps and sets should you do on each body part?
Depends on your goals. You can think of two main variables in the gym: volume and intensity (of course there are countless others, but let's keep it simple).We can structure sessions with: -high volume, low intensity (strength endurance)-high volume, high intensity (metabolic stimulus...few and far between)-low volume, high intensity (strength focus)-low volume, low intensity (rehab, prehab, patterning focus)
How many sets and reps of bicep barbell curls should i do?
If you want to build muscle size, do 8-12 reps of a weight that you can do about 25 reps with, and 5-10 sets. If bicep curls are the only arm exercise your doing, do the 10 sets, if you're doing other arm exercises, the number of sets should be less. Because the number of reps for the area you're working on, in this case arms, should be about 120. You should never be doing more than 50% of your maximum number of possible reps, so up to 12 for a 25 rep max. This isn't the only method, but it's very well tested and proven.
Should I do 10 sets of 10 push-ups or do 3 sets of my max push-ups?
Do them both on alternate days.The 10 sets of 10 push-ups is good for muscle growth.The 3 sets of my max push-ups? will be good for the heart and make your muscles that will be growing stronger. It’s a win win situation either way but remember, listen to how your body feels to know when to take time, a day out.