Rep problems - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Rep problems

tkdking Posts: 1 Joined: 2002/10/30	2002/11/01, 04:15 PM when i signed up to the gain muscle mass program it said for the first four weeks you do high weight and low reps but mine says reps of 20-16-14-12. Is this the normal amount of reps for beginners or should it be less and if so how do i change it.

mackfactor Posts: 766 Joined: 2002/10/17	2002/11/01, 04:26 PM Muscle mass on high reps? That sounds off to me. Generally speaking, high ranges (15-20+) build muscle endurance, mid ranges (8-12) build muscle size or hypertrophy and low ranges (<=6ish) build maximal strength. It sounds accurate that you would do high weigh/low rep work at the beginning of a muscle mass program in order to build strength for the upcoming hypertrophy training. I've found that the workouts that the site gives you are far too high in volume for a normal trainee. Rep ranges that high seem like they'd be counter productive for a beginner looking for mass, unless they're being used as a one week shock microcycle or something.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/11/01, 05:01 PM I think, and those that have done it can correct me, that they give you a week or two to get used to working out. They always give you one set of like 20 reps THIS IS A WARMUP SET! Use it for that not as a working set. I would give it a week and then see if they are still high adjust it. -------------- Lifting equals peace of mind!!!
Carivan Posts: 8,542 Joined: 2002/01/20	2002/11/01, 06:42 PM Remenber also to keep the wight a little lighter on the 20 reps. -------------- To change it, or to create it, simply train it!