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Sets/reps/weight - How do you decide?

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Floydy
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2015/01/15 01:15:14 (permalink)
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Sets/reps/weight - How do you decide?

What are the necessary requirements which make you decide on your particular workout routine?
Do you always train regular straight sets of, say, 4 sets of 10...or do you go for lower, heavier sets of 4-6 or even 1 or 2 rep sets?
Do you vary your reps depending on the bodypart you're training and why do different set structures make any difference?
How often, if ever, do you change your routine? Do you get bored easily if you don't change things around or are you quite content to do the same programme every visit to the gym?
 
Many questions here. Select any you want - it's just to get an idea of the way and the reasons why we all train differently 
#1

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    Floydy
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    Re: Sets/reps/weight - How do you decide? 2015/01/15 02:04:03 (permalink)
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    ....I should add that my reason for asking is to find out the best methods for building strength.
    #2
    makaveli1971 1996
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    Re: Sets/reps/weight - How do you decide? 2015/01/15 08:04:20 (permalink)
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    You should be doing both, ideally with more frequency between them IMO.

    Upper/lower split or PHAT.

    Just google phat and you'll get a good idea of what I mean, and it's put together by dr layne norton, who holds some decent titles in powerlifting and bodybuilding.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #3
    TOOLMONKEY
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    Re: Sets/reps/weight - How do you decide? 2015/01/15 12:39:09 (permalink)
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    After a lot of experimenting I have found that an upper/lower split/PHAT type combination works quite well for me.
     
    Currently doing
     
    Monday - Upper hypertrophy
    Tuesday - Lower strength
    Wednesday - Off
    Thursday - Upper strength
    Friday - Lower hypertrophy
    Saturday/Sunday - Off
     
    Example -
     
    Hypertrophy on bench at the moment warm up 20kg x 10, 40kg x 8, 60kg x8, 80kg x 6. Working sets at 100kg will be max reps for 4 sets, 2 drop sets for max reps at 80% and 60% of working set weight.
     
    Strength on Bench at the moment follows a similar warm up and then working sets at 125kg 6 sets of 4 reps.
     
    Once I can complete the 6 sets of 4 reps I will increase the weight by 2.5 - 5kg with a slightly smaller increase in weight for the hypertrophy.
     
    Progress is slow but steady and that's what matters. Only been back training for 4-5 weeks after the best part of a year out the gym and progress is good at the moment but will slow over of the next month or so.

     



    #4
    WhiteSnake
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    Re: Sets/reps/weight - How do you decide? 2015/01/15 12:40:21 (permalink)
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    I'm so set in my ways it's unreal lol. I usually do 10 reps per set. I don't always count the sets though usually go by how tired I am.
    #5
    LincsRic
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    Re: Sets/reps/weight - How do you decide? 2015/01/15 14:59:44 (permalink)
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    I favour the scientific 'keep it interesting' approach. OK, its not scientific but its important for my motivation that I keep some variety in my workouts on a month by month basis.
     
    I'm currently doing the 5\3\1 routine (boring but big approach) and this month I've been doing 5x10 on the big lifts and pyramid down the weight 75%, 75%, 65%, 55%, 55% of my training max and 4x10 for the other assistance lifts. Next month I might switch to 5x5 or 4x8 or 4x6 and focus on keeping the tempo slowed right down. After that I may drop the weight a little and do 4x10 but try to lift the weights a bit more explosively. Like I say, anything to keep it a bit varied.
     
    Whatever the sets\reps I then pick a weight that I can only just complete that last set with.
    #6
    Floydy
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    Re: Re: Sets/reps/weight - How do you decide? 2015/01/15 17:21:07 (permalink)
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    LincsRic
    I favour the scientific 'keep it interesting' approach. OK, its not scientific but its important for my motivation that I keep some variety in my workouts on a month by month basis.
     
    I'm currently doing the 5\3\1 routine (boring but big approach) and this month I've been doing 5x10 on the big lifts and pyramid down the weight 75%, 75%, 65%, 55%, 55% of my training max and 4x10 for the other assistance lifts. Next month I might switch to 5x5 or 4x8 or 4x6 and focus on keeping the tempo slowed right down. After that I may drop the weight a little and do 4x10 but try to lift the weights a bit more explosively. Like I say, anything to keep it a bit varied.
     
    Whatever the sets\reps I then pick a weight that I can only just complete that last set with.

    Mate, you are exactly the same as me. I have the next six months planned out roughly - a different programme for each month. I'll never be a man of routine as I'd hate to end up set in my ways.
    #7
    Uriel
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    Re: Re: Sets/reps/weight - How do you decide? 2015/01/15 17:53:15 (permalink)
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    I'm always tweaking my workouts depending on my goals and needs at the time. Often I'm making changes based on work schedule or whether I need certain nights free for personal issues. There are certain rough guidelines I stick to, namely training each muscle group between 3 and 1.5x per week, generally around 15 sets per week per muscle group, most work in the 8-12 rep range and use heavy work sparingly. I also do almost exclusively straight sets and when possible superset opposing lifts/muscle groups to save time.
    #8
    silent rep
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    Re: Re: Sets/reps/weight - How do you decide? 2015/01/15 18:47:18 (permalink)
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    I have my fav exercises but my training is totally instinctive but each set is performed with maximum focus n to failure.

    Fortes Fortuna Adiuvat
    #9
    dirtyvest
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    Re: Re: Sets/reps/weight - How do you decide? 2015/01/15 18:53:15 (permalink)
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    Volume is my thing for now, as you know.
     
    This is generally around 6-8 sets for 10-20 reps, starting at the higher end and gradually dropping down to the lower end by the last couple of sets. I do some work higher and heavier (like DLs I am doing 10 singles with ATM). 2-3 exercises per muscle group normally

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #10
    Floydy
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    Re: Sets/reps/weight - How do you decide? 2015/01/16 21:41:32 (permalink)
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    Scouring most of your journals over the past couple of days and the concensus of opinion is a big high5 for the low reps. Multiple sets of 2,3...no more than 5 reps per set looks favourite for strength.
    Way to go for me next month then.
    #11
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