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2002/08/28, 12:40 PM
I was wondering what makes you decide how many reps to perform in a set and what (if any) changes do you make to the ft's program assigned to you.
Some of my workout routines still take me over an hour to complete - usually due to the one-side-at-a-time exercises like one-arm-cable-rows (since, in effect, you are doubling the amount of sets to perform - one for each side).
Alot of my reps-per-set are 20,16,14,12.
What are the pro's and con's to changing that routine to, say, 14,12,10,8 (of course, increasing the weight slightly to account for the reduced reps)?
Reducing the reps should help keep my workouts between 45 and 60 minutes. The ft program works well for me as-is, and I'd hate to change it without knowing the consequences.
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2002/08/28, 12:54 PM
Well the question you need to ask is what you want to accomplish? To gain good amts of mass try lowering the rps and adding weight. If you want to lean out and tone stay where you are. I like the 8-12 range for most sets. I do one set of 15 -20 reps as warm up at the start of the workout, but that is it. Ex-bench press, 135x15, 185x10, 195x10, 205x10, 215 x 8 (trying for 10). I try to rest 30-90 seconds between sets, hope this helps out!
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2002/08/28, 05:46 PM
When I was doing the weight loss/toning program on here, my rest between sets was very short, however long it took me to get the next weight was when I started my next set. Also, it depends on the number of days you set. If you chose 4 or 5 days, you shouldn't have too much of a problem finishing within an hour. At 2 or 3 days it may take some more time.
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2002/08/28, 09:44 PM
If you are trying to gain mass, here is a few good rules to follow. One, if you can do more than 6 reps, the weight is too light. If you can't do at least 4 reps, the weight is too heavy. Do no more than 3 exercises per bodypart, 9 sets total. Of course use adequate warmup, but do not waste any strength on these either. Meaning you don't have to do 5 to 6 warmup sets, 2 light 10 rep sets, 1 with a little added for 3 reps, then maybe 1 rep close to your working weight to let your body know, ok, the heavy weeight is coming. Then start your 6 rep sets. Also, do not waste time with one side isolation exercises, use good compound movements only. YOur sessions should last probably no more than 45 min. in this manner with a quality workout. Best of luck.
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