Which is better??

  • Posted by a hidden member.
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    Aug 24, 2010 12:25 PM GMT
    More weight less reps or Same weight and more reps.

    I assume there are benefits to both, I just am not sure which is good for me....


    And I'll ask another question. When is a good time to increase your weights?
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    Aug 24, 2010 12:34 PM GMT
    If you are training for muscle size and strength, it's generally thought that a heavier weight with fewer reps is the way forward. But fewer compared to what? You haven't qualified your statement at all. E.g. 100kg x 6 or 20kg x 30 is the same weight lifted in effect (600kg) but if you're wanting to build muscle, the first option is probably the better one!

    As for when is a good time to increase - when you can consistently lift your current weight for your target reps fairly easily. In my opinion, the last rep of each set should be going to failure or close to failure. Once it's no longer to failure, you are not giving the muscle as much encouragement to grow. Therefore, increase the weight.
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    Aug 24, 2010 12:39 PM GMT
    http://www.freedomfly.net/Articles/Training/training29.htm

    This articles sums it up really well. click to read mate.
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    Aug 25, 2010 11:47 AM GMT
    Thank you both, you answered many of my questions I had. (I would like to know what the heck I have been doing..)

    NickFit saidAs for when is a good time to increase - when you can consistently lift your current weight for your target reps fairly easily. In my opinion, the last rep of each set should be going to failure or close to failure. Once it's no longer to failure, you are not giving the muscle as much encouragement to grow. Therefore, increase the weight.


    Currently im working on machines.. I know it's not recommending however it's working for me and i'll stick with it until I am ready to move on...

    I usually do 3 reps of 15 per station. However when I increase weight I make sure I do at least 12 reps. My question is: Should I increase the weight when the first rep feels "easy" and the next two push me to failure?

    And when increasing weight I have been doing so with 5lb every increase, I assume that is the way to go.
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    Aug 25, 2010 12:00 PM GMT
    I think you're getting confused between sets and reps.

    Reps = repetitions, how many times you perform the exercise
    Sets = number of 'groups' of reps

    You should move up the weight when you can complete all your sets without the last 1-2 reps per set being a complete struggle.

    I'd also recommend you switch to 4 sets of 8-10 reps.

    For example, I do 4 sets of 8 most exercises, when it gets to the 8th rep for each set, I can only just complete it (with good form). Often, by the 4th set, I can barely manage rep 7 and don't even do 8.

    When I can do them all, and feel like I could go beyond 8, I increase the weight. It varies depending on the exercise what I increase it by, as long as I stick to going to failure for each set, that's what I go by.
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    Aug 26, 2010 11:50 AM GMT
    Yea I mistyped between rep and set.. They are so easy to type as well.

    Ty for the advice, I'll try 4 sets next week and see how things go! =)

    Also is there a reason why they say "to failure"? I mean I get it it's until one is tired. But the term failure seems to suggest that one is dropping weights after every set...
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    Aug 26, 2010 12:26 PM GMT
    Failure shouldn't mean you're dropping the weight, but you literally cannot do another rep with the same good form.
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    Aug 26, 2010 1:00 PM GMT
    I was reading Arnold's complete guide to bodybuilding and he suggest doing 3 x 12 as an average setting. The book recommended that the final rep be done to failure (as the guy above mentioned, unable to keep good form).

    I'm in a maintaining phase right now. I do 3 sets with reps to failure. It works for me, but when I was building I was doing 3-4 supersets with heavy weights to build up. If that could help you any in planning on which direction to take.