So I finally decided to start lifting weights a couple of times a week. Goals would be general strength and endurance, rather than looking like Ah-nold.
I can fit a lot more different exercises into an hour’s workout if, instead of 2 sets of 10 reps with a rest in between, I reduce the weight a bit, and work to muscle fatigue in 20 reps.
So the general question I have is, what is the effect on my muscles of doing a single set rather than two shorter ones with heavier weight? Does the rest-and-repeat cycle do anything much other than let you tick off bigger numbers?
Well, if youre not looking to bulk up then generally, its a good idea to do more reps less weight. The reason for doing sets is to avoid injury. Also to allow your muscles to recuperate before hammering them again with more weight.
I always do 3 sets of 12, 10, and 8 reps with increasing weight (just enough to make it tough to get through all the reps) for each set with about a minute rest between. Generally, the first set is really just a warm up. This is my standard workout, but sometimes i change things up and go to a light and heavy day. On the light day i do less weight more reps and heavy days are less reps more weight. If you want to see any results you really should break your workout down into sets with increasing weight between each.
A rule of thumb that I’ve found worked for my goals was to do the first six weeks at three sets of 15 reps, but the weight is set so that I cannot quite finish the last set. If I can finish the last set, I increase the weight on the NEXT workout session. After this, I apply the same principle to three sets of 10 reps, then three sets of 5 reps. Then it’s back to three sets of 15 reps. Likewise, a good warmup and stretching regimen is mandatory, as are cooldown and stretching.
My goals are very mixed, so I don’t specialize. I also try to use free weights whenever possible.
As for claiming that increasing weight is the only way “to see any results”, this is rubbish. My own experience is that I also see results–I see the results that I’m looking for. Not everybody has identical weight training goals.
What is your logic on this? I use both depending on the exercise.
Of course you dont have to increase weight to see results as doing something is better than doing nothing. My logic for increasing weight between sets is to allow the muscle/muscle group to sufficeintly warm up and avoid injury. But to make gains you have to increase the weight between workouts and occassionally “shock” your muscles into further gains. But of course all of this is irrelevant because viking isnt looking to make big gains–hell for that matter i am not looking to be Ah-nold either.
