Whooee, I'm gonna be sore tomorrow.
So after (finally) putting my bench together on the weekend, I did my first real pectoral workout. 5 sets @ max weight of flat dumbell presses, 5 sets @ max weight of flat dumbell flys. My pecs are now having a hard time keeping my arms in an elevated position... I got some soreness inbound tomorrow.
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Edit - for reference, with the weight I was using I was only doing 3-4 reps per set.
I'm still interested in hearing how you view it, though... at the end of the day, I like to form my own opinions of what works for me, but I can't do that without outside input to test.
6-8 reps times how many sets?
subquestion, does the number of optimal sets differ per muscle group?
Secondly, if I start a set using a certain weight and can't make 6 reps with it, does switching to a slightly smaller weight mid-set still work, or should the weight be consistent through a set?
However you should use 10 reps on DB bicep work, 10 reps on any lateral dumbell raise (posterior deltoid), and 10 reps (5 alternative) on any forearm work.
If you can't make 8 reps for a set, you do what you can do, and you come back every week and do the same thing until it's 8/8/8, then you increase another 5-10 pounds and start over until you can get back to 8/8/8. Repeat ad infinitum.
Depends on how he eats. Strength training can be extremely 'damaging' to muscles. Hypertrophy is best suited between 6-10 reps, but a larger volume of low reps at high intensity can produce similar results.
For example:
3x8 at 70% 1RM could be just as effective at 5x5 at 85% 1RM. One does 24 reps, the other 25 reps total. Does hypertrophy come from sustained repetitive effort, or short interval of intensity stacked on one another? It's hard to say.
I would argue, if someone doesn't have a solid base of fitness or has been out of training for some time, strength may be a more effective beginning. It allows the trainee to be able to use a worthwhile weight if they transfer to a more 'body building' style routine
Reps:
1รขโฌโ3 is strength based
4รขโฌโ6 is a good mix
6รขโฌโ10 is more hypertrophy
The ultimate decider is what you eat though. People respond to training in very different ways