Muscles memory, ideal weight/set/rep combo. Some tips are needed thanks.

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    Mar 23, 2008 2:56 AM GMT
    I was curious about what a good set/rep combo is. Now I been trying to change it up each week however I do not know if this is the best idea.

    Mostly I been trying to do like 3-5 exercises for a muscle group. I been doing like 3sets, warm up set around 15reps very low weight. Then I do around 10-12 reps with more weight. Then I put the weight quite higher and do max amount of reps I can till burn out.

    Is this a good strategy or no?

    I also heard 5sets of 5reps is good too. But i don't know if thats just for max weight.

    If anyone could give me some tips. My ideal is my muscle not ot get used to the same thing, but also I want to do something productive in terms of me building size.

    I was also told its not good every week to go till your max, that it can be bad for muscle growth and to mix it up.
  • GQjock

    Posts: 11649

    Mar 23, 2008 5:46 PM GMT
    The good rule of thumb esp for beginner-intermed guys is
    like you are doing 3-5 exercises for each body part

    for the larger muscle groups...like back and chest
    4 exercises and smaller lie biceps and tri's 3

    for reps it's good to be in the range of 8-15 reps
    past 12 is for toning and not for hypertrophy

    as you increase weight drop it down to 8 reps and as you get stronger and reach 12 add more weight and redo the process again