do i need to do reps until my muscle is completely fatigued?

  • Posted by a hidden member.
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    Feb 18, 2008 3:23 AM GMT
    I've been working out hard over the past year. I've definitely seen results, but I've found that I will just stick to 10 or 12 reps even if I have more left in me. How do I get over this hump to get the most out of my workout?
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    Feb 18, 2008 6:33 AM GMT
    Eat.

    Change you workout.
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    Feb 18, 2008 6:43 AM GMT
    Definitely change up your workout. Do giant sets, change weight and reps. Many times we talk about how our minds need to be worked out like our muscles, we forget the opposite is true too. Our muscles get "bored."

    I have created a notebook of exercises and routines for muscle groups that I use as a resource to change up my workouts and avoid long routines. I have printed out almost all of the ones on this site.

    Rest for both the mind and body is essential, so change how you work your muscles (if you do one group every other day to grouping complementary muscles together) as well as give your body some healthy space from the gym.

    good luck!
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    Feb 18, 2008 11:15 AM GMT
    nostopnk1 saidI've been working out hard over the past year. I've definitely seen results, but I've found that I will just stick to 10 or 12 reps even if I have more left in me. How do I get over this hump to get the most out of my workout?


    Long Answer:

    10-12 reps / set? How many sets?

    Are you sure that is what you want to do? What is your goal?

    Do you work out with a partner or trainer?


    Short answer:

    Variety. Make your workouts are varied and interesting. Constantly change things up.

    Eat appropriately.

    Get adequate rest.

    Drink plenty of water.

    Get a MP3 player.


  • GQjock

    Posts: 11649

    Feb 18, 2008 11:28 AM GMT
    Up the weights...

    If you're getting to the point where 12-15 reps aren't enough then increase the weight until it is
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    Feb 22, 2008 12:57 AM GMT
    thanks for the advice all
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    Feb 22, 2008 1:45 AM GMT
    Up your weight and remember at the point of failure you are into the type 2b muscle fibers, the ones that produce the most growth, and this where the real workout begins. This is also the part that many guys don't get. You have to push yourself into this state to get the real growth. If you stop short your body will adapt and stay right where you are, you won't grow.

    Form is important but cheating is ok too. Schwarzenegger always started with great form but ended the workout cheating any way he could.
    Also remember as we get stronger especially with our arms we need to change our routines. I do concentration curls 4 sets of 15 at 30lbs. and when I'm at the end I'm cheating by helping lift with the other hand. Do what ever it takes when your at failure, this is where you don't stop, this is where you grow. Hope this helps.

    Good luck
    Joe
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    Feb 22, 2008 2:00 AM GMT
    Over the last year, my trainer has had me do full-body workouts with compound sets. For example, do a bicep curl and go right into a shoulder press. This employs "muscle confusion" to a great extent, so your body doesn't adapt to the same workout. You'll find you will be much stronger. After three months, I was able to max out on chest press at 405 lbs, deadlifts at 425 lbs, and squats at 405.
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    Apr 11, 2008 1:06 AM GMT
    maxx10 saidForm is important but cheating is ok too. Schwarzenegger always started with great form but ended the workout cheating any way he could.

    I do concentration curls 4 sets of 15 at 30lbs. and when I'm at the end I'm cheating by helping lift with the other hand.


    Wait a second! If you do this, aren't you failing to target the muscles you're supposed to be working, and also risking injury? If you are doing bicep curls and start swinging your trunk to finish the set, by the end you must be working only your hips and back.
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    Apr 11, 2008 1:29 AM GMT
    The help I get from my other hand is minimal taking only a couple of pounds off the weight.
    These are seated concentration curls that I'm doing, so I'm not swinging the weight.
  • GettingFitter

    Posts: 158

    Apr 11, 2008 3:53 AM GMT
    Supersets are a good idea too, which is basically two exercises done together with no rests in between until all the reps and sets are done until you can literally do no more.
  • GQjock

    Posts: 11649

    Apr 11, 2008 10:57 AM GMT
    If you got more in you after 12 reps it's time to up the weights