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2002/07/31, 06:53 PM
i read on a webpage concerning the exercises "ectomorphs" should do. It says:
"Sets & Reps:
*Do up to about 10 sets for larger bodyparts; 6-8 for smaller. More sets burn more calories; go intense for just a few.
*Don't take your warm-up sets to failure.
*Do a wide range of reps but focus on the 6-10 range, which is optimum for putting on size."
10 sets for larger muscles groups?? and 6-8 for smaller ones?? are they trying to kill us? It also says to rest at least 1 and a half minutes for small muscles groups and 4-5 minutes for big muscle groups ( like when doing heavy squats). Is that a reasonable resting period. I am definately trying to build some muscles, but I thought you should do at most 4 sets. Do these people know what they are talking about?
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2002/07/31, 10:17 PM
I never heard of a workout like this but from all i've ever heard (and what i've seen work) is low reps + heavy weights is what you should go for... 10 sets is a huge amount.. and for a normal person I would GUESS that it would be overtraining.. although some pro's probably do sets in that range... got a link to that page anyway?
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2002/08/01, 08:44 AM
i'm inclined to think that what that should actually read is "reps" instead of "sets"
you should be doing that many reps for a few sets.
now your workout makes sense:
it is a routine for ectomorphs, who don't want to burn too many calories, and as your quote says, too many sets burn calories. so do a few sets with 6-8 or ten reps with high poundages and lots of rest in between.
anyone else agree?
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2002/08/01, 09:18 AM
I have always done 8-10 sets for most bodyparts
My shoulders alone I do at 15 sets...I know it smacks of overtraining, but I have seen great improvements...But I stand by this...what works for one may not work for another. Listen to your body, remember that keeping the body guessing is good for growth. I have tried lower reps-higher weights it worked as well.
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"When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
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2002/08/01, 11:00 AM
I would definitely advise against doing more than 3-4 sets per exercise (2-3 per muscle group) if you are a beginner. Like Mutt, I do many sets when I train (12-25 sets per muscle group, depending on size). But, every body is different. You can increase the intensity of your workouts over time and the number of sets can be increased.
I never believed in training to failure every time. I do this maybe every other week. The 6-10 reps. using heavy weights should put on some size...definitely.
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2002/08/03, 08:44 AM
I think the method you described is meant for burning fat, so they suggest you're using light weights and do a lot of reps (and sets) in order to burn calories. I guess they want you to get cut first, before gaining muscle mass
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*Born To Be Free*
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2002/08/04, 02:25 AM
"I guess they want you to get cut first, before gaining muscle mass"
Actually it's a lot easier to cut WHEN or AFTER you've gained some lean muscle mass.....
Concentrate about putting on some muscles (watch your diet so you wont get too fat) and then cut for 1-2 months.
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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