*** what is the best set/reps/breaks while u work out?

  • Posted by a hidden member.
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    Oct 27, 2013 10:46 AM GMT
    I am wondering what sets are the best and repeats and breaks between them to get the best results?


    I go for 3x12 or 3x9 30 seconds between sets (is it not too short?)

    and 1-2 minutes between work outs

    4-5 workouts on a day for 1 part of muscles for an instance 4-5 for chest, then pattern 1 day chest work out, then two days off then chest work out day then two days no chest workouts

    any advice will be appreciate it thanks
  • Posted by a hidden member.
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    Oct 27, 2013 1:34 PM GMT
    The best for you may be different, but here's what I do.

    I usually superset or triset (Two or three exercises in a sequence) with 30 seconds between each set, and 90-120 seconds after each sequence is finished.

    Usually 3 or 4 cycles.

    If your goal is muscle mass, then you need to also focus on the 'tempo' of the exercise

    Tempo is the timing of each part of the exercise, for example a lying Barbell press

    The tempo would be for me 4 0 1 0; 4 seconds to lower the weight, no rest, 1 second to lift it, no rest, repeat.

    Another explanation of tempo is here

    http://weighttraining.about.com/od/glossary/g/tempo.htm

    Tempo is very important as the muscle doesn't know how much it's lifting, all it can tell is how long it is under tension; how it has to twitch basically..

    You may find 2 supersets (4 exercises) or 2 tri-sets per body part challenging if you're focusing on keeping the muscle under tension, and keeping the tempo

    For example - chest /back workout

    A1 Neutral grip chin up - 4 sets, 10-12 reps, tempo 4010
    A2 37 deg DB press - 4 sets, 10-12 reps, tempo 4010
    B1 BB row - 4 sets, 10-12 reps, tempo 4010
    B2 Flat neutral grip DB press - 4 sets, 10-12 reps, tempo 4010
    C Semi wide grip lat pulldown - 2 sets, 12-15 reps, tempo 4010
    D Decline flyes - 2 sets, 12-15 reps, tempo 4010

    Cheers
  • Posted by a hidden member.
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    Oct 28, 2013 2:37 AM GMT
    Think high reps (10+) low wieght for size and low reps high wieght for strength. Alternate between the 2 approaches.