Set/Rep guidelines? - JP Fitness Forums

obsolete29 · 12-07-2005, 09:33 AM

Can somebody please explain the set/rep guidelines for exercise?

For instance, it seems that a lot of people like 5x5. Others like 8x3.

I've always generally heard that higher reps but lower weights gives you more "tone" per say but lower reps and higher weight creates more mass/size. I suspect that this could be one of those urban myths.

Is there a quick and easy rule for figuring out which set/rep scheme a person should follow?

OldGuy · 12-07-2005, 09:54 AM

http://www.t-nation.com/findArticle.do?article=299prog2

dos · 12-07-2005, 11:12 AM

We were / are sort of talking about this stuff in this thread
http://forums.jpfitness.com/noncgi/u.../t/004510.html

obsolete29 · 12-07-2005, 11:29 AM

Yeah, I was just reading that. I haven't been visiting the site much lately and I didn't scan through the articles before posting.

It's a very interesting thread but I had a question.

My goal is fitness... ie, I want to lose weight. Is there a difference between training for hypertrophy and training for strength in regards to weight loss?

gobbla · 12-07-2005, 11:42 AM

In a perfect world you would rarely combine goals for lifting. So if you were wanting to lose weight, get stronger, or get bigger then you'd want a program designed to do that and that specifically.

There are hybrids out there, and depending on your experiance and the way your body reacts you might have great success with one.

But again...specific goals are a lot easier to achieve than general ones.

T-Tex · 12-07-2005, 11:47 AM

If your goal is to lose weight, obviously your diet is going to be the limiting factor for reaching your goal. To lose the weight you will have to be at a calorie deficit, therefore hypertrophy will be difficult to achieve.

Now, I may be incorrect, but training for strength uses a regiment that forces your body to increase the number of motor units involved in the lift. If this is the case, eating at a caloric deficit shouldn't have as negative an effect on strength gains as compared to the effects when hypertrophy training at a caloric deficit.

So, I would think you would want to train for strength when trying to lose weight because you will still be able to make strength gains. This allows you to progress in your lifting while still cutting weight.

I kinda pulled this out of my ass, so if I am wrong I would love for someone to correct me.

obsolete29 · 12-07-2005, 12:05 PM

I always assumed that if I was able to get my diet in order and train hard that the weight loss thing would just kind of take care of itself.

What are the major components in a "training for weightloss" program?

I'm almost at the point where I would pay a trainer or coach to just tell me what to do but I don't trust any of the trainers at my gym.

gobbla · 12-07-2005, 12:32 PM

eating is 80% of the battle, no doubt about that. but you have to eat a generally amount of the right things...and a generally amount (period) to gain hypertrophy weight. so depending on "how" serious you were, the first and most important step would be figuring out what and how much to eat to meet whatever goal you're trying to do.

fat loss
there seems to be two previlent trends in lifting for fat loss. the first is to lift at a higher intensity lower volume to maintain muscle mass and strength levels on a sub-calorie diet. the second is to do a larger volume of single session lifts hitting the whole body (likely as fast as reasonible possible) to maximize metabolic changes or burn more energy AFTER the session.

which is better for you is likely dependant on what your goals are.

yovwmon · 12-08-2005, 10:53 AM

I’m in the exact same position; I don't trust anyone calling their self a trainer in this area. It’s extremely hard to find qualified people, and I’m at the point where I need someone. My progress is slow, and changing routines doesn’t seem to be kicking things up at all. Their should be a website where qualified fitness trainers can be located throughout the country. This would generate revenue for the trainer, and provide a simple way to locate good trainers. PLEASE: if someone could recommend a good Akron Canton Cleveland trainer, please do so!

Quote:

Originally posted by obsolete29:
I always assumed that if I was able to get my diet in order and train hard that the weight loss thing would just kind of take care of itself.

What are the major components in a "training for weightloss" program?

I'm almost at the point where I would pay a trainer or coach to just tell me what to do but I don't trust any of the trainers at my gym.

gobbla · 12-08-2005, 11:06 AM

isn't there a "westside" in columbus? It's a bit of a drive but THAT would be an experiance you'd remember.

OldGuy · 12-08-2005, 11:22 AM

Quote:

PLEASE: if someone could recommend a good Akron Canton Cleveland trainer, please do so!

A lot of people here seem to have had a good experience with Craig Ballantyne. And really, when you think about it, he's everywhere.

Brian A. · 12-09-2005, 12:25 PM

Obsolete, what is your current eating pattern like? (how many meals, h/m calories per meal, what kind of food) Building up your metabolism is your best bet in loosing the fat without sacrificing lean mass. In my experience with the clients I have worked with the second approach that gobbla spoke of works well.

Quote:

Originally posted by gobbla:

fat loss
there seems to be two previlent trends in lifting for fat loss. the first is to lift at a higher intensity lower volume to maintain muscle mass and strength levels on a sub-calorie diet. the second is to do a larger volume of single session lifts hitting the whole body (likely as fast as reasonible possible) to maximize metabolic changes or burn more energy AFTER the session.

I am currently training a 50+ year old women who has lost over 40lbs training with me over the last 6 months. She has worked with other trainers who also talked about proper nutrition to build metabolism, but she never really got on board with it. For some reason the way that I explainted it to her finally stuck. She began keeping a food log and splitting her meals into 4-5 evenly portioned meals just as I told her. We did different phases of full body circuit and superset style training programs, high intensity short rest. Durring some of the phases I added in jogging laps between sets for added HR and metabolism boosts, and she busts ass. Other members have come up to her and told her that she inspires them to work harder.

There's no substitute for hard work, good nutrition, and a positive attitude.