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How many reps and sets? *rep for info*

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  • How many reps and sets? *rep for info*

    hey i just started liftin a couple days ago. I do mostly curls just to build some muscle so far i lift 40 pounds, 20 lbs on each side. Just wonderin how many sets and how many reps should i do before i stop. I usually do 4 sets of 10, but dunno if this is efficient. post help thanks

  • #2
    www.ast-ss.com ask about max-ot there
    Ideally 6 sets of heavy reps, like 4-6 reps max, over 6 ur too light, under 4 reps its too heavy. Concentrate 1 muscle group per workout session with this 6 set X 4-6 heavy rep on any free weights excercise. Good luck pal and God Bless

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    • #3
      IF U WANNA GET STRONGER QUICKER DO THE ABOVE^.

      THERES DIFFERENT WAYS OF TRAINING THO.

      1-6 REPS - STRENGTH TRAINING
      8-12 REPS - SIZE TRAINING
      15+ REPS - ENDURANCE TRAINING

      along those lines anyway. i personally do 8-10 reps, 4 sets at the mo.
      www.bigroncoleman.com

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      • #4
        8 reps of the heaviest you can lift, rest 30 seconds, another 8, add 10%, do as many as you can.Sit down for it, less range = more weight can be lifted.

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        • #5
          Originally posted by DJRainbowSplash
          8 reps of the heaviest you can lift, rest 30 seconds, another 8, add 10%, do as many as you can.Sit down for it, less range = more weight can be lifted.
          I would say 15-25% of weight, especially when it comes to small weight like curling.
          change must come from within

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          • #6
            thx for the info guys ill rep u all tomorrow (24 hour rule)

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            • #7
              Originally posted by DJRainbowSplash
              8 reps of the heaviest you can lift, rest 30 seconds, another 8, add 10%, do as many as you can.Sit down for it, less range = more weight can be lifted.
              you sponging bastard, i tell him stuff then he posts on here acting as if he is the king, he has no muscle yet tries to tell ppl how to train...

              although this is the best way to gain muscle mass, and is endorsed by pete sisqo
              Originally posted by whereismarshall
              Yeah tell us about your dick homie, we like that.

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              • #8
                what you must do is buy more weights though, cos eventually youre going to get toa point where muscle mass stops growing, you need what is called "overload" this is the priniciple that muscles need to be worked harder for new tissue to grow.

                therefoore if u stik to your routine and dont change it you will grow at first but then growth will stop, to increase mass further you must either increase the frequency - how many reps you do
                or the intensity - weight lifted
                Originally posted by whereismarshall
                Yeah tell us about your dick homie, we like that.

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                • #9
                  ^^ I have gave people links to his site on multiple occaisons... I dont claim it as my information.

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                  • #10
                    yes but next time you post a link you must state where you got your knowledge from, which is me!
                    Originally posted by whereismarshall
                    Yeah tell us about your dick homie, we like that.

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