Muscle building workout question

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    Jul 28, 2013 5:27 PM GMT
    I'm working on the muscle building workout routine and it says for weight - "REP MAX". What does that mean? As much weight as I can lift for one rep or as much as I can lift for the whole set of reps?

    I never know how hard to push or how fast to raise the weights.

    Thanks for your help guys.
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    Jul 28, 2013 5:35 PM GMT
    It varies. Sometimes you want go slow sometimes you want go fast. Both are good as long your form is good. Dont worry so much about the details of how to work out. Just research enough to train with proper form, hit the gym every day and lift heavy. Everything else is pure marketing.
  • jo2hotbod

    Posts: 3603

    Jul 29, 2013 1:29 AM GMT
    What Charlitos said, but steady and consistent, controlled with your positive and negative motion (positive is the upward motion and negative is the downward motion).
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    Jul 29, 2013 1:54 AM GMT
    "Max rep" is the most you can lift for one repetition (otherwise known as no repetitions - just once).
    Do 21 reps with light weight or 6 reps with heavy weight (I just happen to like those numbers).
    As we all know, form is essential. So is breathing properly and giving a little squeeze with each rep. I find if I give a good flex with each rep, I can only do half as many.
    This is why work-out partners are so good. I find it hard to remember to do all of that but it makes a big difference.
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    Jul 29, 2013 3:39 AM GMT
    canadawest2013 saidI'm working on the muscle building workout routine and it says for weight - "REP MAX". What does that mean? As much weight as I can lift for one rep or as much as I can lift for the whole set of reps?

    I never know how hard to push or how fast to raise the weights.

    Thanks for your help guys.

    When people say that they usually mean one rep max, but I don't know why a muscle building routine would want you to do your one rep max. As far as how hard you should push the weights, it's really not that important. Just make sure you're controlling it on the positive and the negative and make sure you're not using momentum.
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    Jul 29, 2013 4:08 AM GMT
    Thanks, guys. Your replies help a lot.
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    Jul 29, 2013 4:12 AM GMT
    There are five or six year old FAQ threads for those workouts, if you can find them. When they say "REP MAX" they mean the maximum you can do for the number of reps specified. Which are usually something ludicrous like 6 sets of 15. So how do you know what your max is for that? You just have to guess. Don't take the notes in the grid too seriously. There are all kinds of mistakes. e.g. "12 reps each arm" for squats. icon_rolleyes.gif
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    Jul 29, 2013 4:13 AM GMT
    Nice!
    I took some notes too... Thanks fellas
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    Jul 29, 2013 4:14 AM GMT
    ROM (Range of Motion) and Form at the most important aspects.

    Do some reading, check out some workout programs people have set... Test them and find out what works best for You. There is no single best way to do anything because everybody is different.

    Diet is more important than your time in the gym.... if you dont feed your body properly your results will be far inferior to that which they could had been.
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    Jul 29, 2013 2:29 PM GMT
    mindgarden saidThere are five or six year old FAQ threads for those workouts, if you can find them. When they say "REP MAX" they mean the maximum you can do for the number of reps specified. Which are usually something ludicrous like 6 sets of 15. So how do you know what your max is for that? You just have to guess. Don't take the notes in the grid too seriously. There are all kinds of mistakes. e.g. "12 reps each arm" for squats. icon_rolleyes.gif

    I know!
    And everywhere I look online, MAX REP means something different.
    But no matter. You know what to do.
    And we almost forgot to add how important eating right was. Good thing Exprexxion remembered.
    I keep tuna fish in cans at home just to eat some protein quickly after I work out if there's nothing else available.
    P.S. And try not to get any boners.
    http://www.youtube.com/watch?v=0RLIc_pmCvE
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    Jul 29, 2013 4:11 PM GMT
    JohnSpotter saidI know!
    And everywhere I look online, MAX REP means something different.


    He was asking about REP MAX, not MAX REP...you've transposed the terms in 2 posts; this may be adding to your confusion.
  • SlimBeef

    Posts: 2

    Jul 29, 2013 4:16 PM GMT
    No need to "lift heavy" ...
    I see many douche bags at my gym doing series of 4 reps because they try to impress everyone with heavy weights... I usually do between 10-15 reps depending on the machine and what I want to achieve with that muscle group.
    Dave
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    Jul 29, 2013 5:42 PM GMT
    charlitos saidIt varies. Sometimes you want go slow sometimes you want go fast. Both are good as long your form is good. Dont worry so much about the details of how to work out. Just research enough to train with proper form, hit the gym every day and lift heavy. Everything else is pure marketing.


    Wow , beautiful chest. I will definitely take your advice.
  • docbailey2005

    Posts: 362

    Jul 29, 2013 8:37 PM GMT
    Tri sets, bi sets , drop sets and forced reps will grow muscle.
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    Jul 29, 2013 8:44 PM GMT
    Not certain unless I see it in context, but REP - MAX (when no weight is given) usually would only be associated with unweighted exercises like pullups or pushups. Just means "do as many as you can" . Perhaps things like burpees,,,.

    You may also see the instruction REP - MAX with a time. In that case, it means "Do as many as you can in that time frame" say 20 seconds.
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    Jul 29, 2013 10:11 PM GMT
    OK, so just to check that I wasn't confused (or maybe more confused haha) I checked the workout routine again for the muscle building 12 week workout.

    The weight column has things like "light" for the warmup exercises "N/A" for things like pushups and pullups and "REP MAX" for things like dumbbell press and then has the number of reps and sets - 4 sets of 16, 12, 12 and 10 reps for example.

    I try to lift a weight that's heavy enough so that I struggle to complete the number of reps for each of the sets, but not light enough that it's easy or so heavy that I can only do say 5 or 6 reps.

    Seems pointless to try to lift something so heavy I can only do 3 or 4 reps.

    kt8320 saidNot certain unless I see it in context, but REP - MAX (when no weight is given) usually would only be associated with unweighted exercises like pullups or pushups. Just means "do as many as you can" . Perhaps things like burpees,,,.

    You may also see the instruction REP - MAX with a time. In that case, it means "Do as many as you can in that time frame" say 20 seconds.
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    Jul 30, 2013 4:18 PM GMT
    Here's a site that allows you to easily calculate your 1-rep max:

    http://www.naturalphysiques.com/18/one-rep-max-calculator

    This is most useful in the HST routine, which is specifically directed to building muscle size:

    http://www.hypertrophy-specific.com/hst_index.html

    Here is a forum on HST:

    http://thinkmuscle.com/forum/index.php