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agreed however....you left out an important part 12-15 reps to tone and shed fat should be at a lower weight.......7-11 reps to add more muscle and "bulk" on high weight.
what is ''bulk''? = adding muscle mass,right?Just do that untill your happy with the amount of mass,you do not turn into a gorilla overnight.Adding muscle as fast as you can is always a good thing...it depends what you want, I dont care how many reps you do , if you dont strain the muscle and fatigue you will not tone or bulk anything..also women can not get bulky without steriods or testosterone. The womens fear of looking bulky prevents them from obtaining a truely hard firm body,most of the time..
so are you saying everyday at each set the weight should be increased? for example: monday: 1st set 20lbs 12reps, 2nd 25lbs 10 reps, 3rd 30lbs 9 reps, 4th 35lbs 8reps, tuesday: 1st set 25lbs 12 reps, 2nd 30lbs 10 reps and so on? Can you be more specific what you mean by the 9th rep?
so are you saying everyday at each set the weight should be increased? for example: monday: 1st set 20lbs 12reps, 2nd 25lbs 10 reps, 3rd 30lbs 9 reps, 4th 35lbs 8reps, tuesday: 1st set 25lbs 12 reps, 2nd 30lbs 10 reps and so on? Can you be more specific what you mean by the 9th rep?
First of all...what are you looking to obtain? if it is muscles and a hard bod.you must increase the weight as often as it takes to make the 9Th rep almost impossible to do! your workout means nothing if it is not straining your muscles to the point of failure.Lots of folks think they work out but they are just going through the motions..My way is a sure way you increase muscle mass.You asked ''if each set should be increased'' I would start the first set @ 80% of whatever makes you fail at the 9Th rep weight,then the 2nd at 90% and the final 3rd 100%. 3 sets of different exercises per body part,every 3-4 days.lets say I agreed with your workout and you stayed at the same weight you use after a while your body will adopt and no progress will be made.Its a gym rule to live by NEVER LIFT THE SAME WEIGHT TWICE AND TO FAILURE IN THE 9TH !!
First of all...what are you looking to obtain? if it is muscles and a hard bod.you must increase the weight as often as it takes to make the 9Th rep almost impossible to do! your workout means nothing if it is not straining your muscles to the point of failure.Lots of folks think they work out but they are just going through the motions..My way is a sure way you increase muscle mass.You asked ''if each set should be increased'' I would start the first set @ 80% of whatever makes you fail at the 9Th rep weight,then the 2nd at 90% and the final 3rd 100%. 3 sets of different exercises per body part,every 3-4 days.lets say I agreed with your workout and you stayed at the same weight you use after a while your body will adopt and no progress will be made.Its a gym rule to live by NEVER LIFT THE SAME WEIGHT TWICE AND TO FAILURE IN THE 9TH !!
So the first set at 80% should be 9-10 reps, the 2nd at 90% 8 reps, and 3rd at 90% 6 reps or all sets has to be 9-10 reps?
So the first set at 80% should be 9-10 reps, the 2nd at 90% 8 reps, and 3rd at 90% 6 reps or all sets has to be 9-10 reps?
no...the % is the weight [lbs] lets say 80 lbs is your high limit..meaning you can not do 9 reps of 80 lbs..The first set is at 65/70 lbs with a slight struggle to the 9th and the second set is is 70/75 lbs with more strain to the 9th and the 3rd set should be to a point that you can not do a 9th no matter what...
no...the % is the weight [lbs] lets say 80 lbs is your high limit..meaning you can not do 9 reps of 80 lbs..The first set is at 65/70 lbs with a slight struggle to the 9th and the second set is is 70/75 lbs with more strain to the 9th and the 3rd set should be to a point that you can not do a 9th no matter what...
Thank you. Yes that's what I meant. So basically all the reps needs to be 9while you increase the weight at each set (for example 1st 65/70lbs 9 reps, 2nd 70/75 lbs 9 set, 3rd 80lbs can't do 9th)...This is the way I usually do it for example:...1st set at 65/70lbs 9-10reps, the 2nd 70/75lbs 8reps, and 3rd 80lbs 6 reps? Is it still effective or I need to stay with 9 reps instead of decreasing the reps while increasing the weight?
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Originally Posted by katalin
I welcome any replies. No one offended me. I hardly drink soda, I eat 5-6 meals a day watching the portions, and I eat organic. I don't pay way too much attention what I eat as long as it's not deep fried or too fatty. I am paying attention more of portions. I am more concentrating to get the tone look. I am still curious how many excercises I need to do per body part? For example, for triceps, biceps etc..? Thank you for your replies.
For toning, 3 sets of 20 (at a weight where the last three reps of each set are getting difficult) with a lightweight surperset burnout are very effective. One of the most important things for women who are interested in preventing bulky muscles that is often overlooked is stretching. Immediately after your workout you should be thoroughly stretching each muscle group you worked on during the session. This will do a lot to prevent soreness and bulked muscles.
Thank you. Yes that's what I meant. So basically all the reps needs to be 9while you increase the weight at each set (for example 1st 65/70lbs 9 reps, 2nd 70/75 lbs 9 set, 3rd 80lbs can't do 9th)...This is the way I usually do it for example:...1st set at 65/70lbs 9-10reps, the 2nd 70/75lbs 8reps, and 3rd 80lbs 6 reps? Is it still effective or I need to stay with 9 reps instead of decreasing the reps while increasing the weight?
you can do it your way,but be careful, that is a way for injury opposed to my way which builds up to full load ..
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12-15 reps to tone and shed fat should be at a lower weight.......7-11 reps to add more muscle and "bulk" on high weight.
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