Keeping to your workout Rep Range
by dailymuscle on January 11, 2006
Typical Shoulder Exercises
Dumbell Side Laterals - 3 sets (10-12 reps)
Bent Over Laterals - 3 sets (10-12 reps)
We’ve all seen our favourite bodypart exercises being described as above in an exercise program/plan, with the recommended number of sets and the ideal rep range. But do all of us actually know how to use the rep range?
What does it mean to you when a particular program you’re following requires you to keep your rep range between 10-12 (like the above) ? Does it mean:
a. You give up after the 8th repetition.
b. You give up after the 12th repetition.
c. You must not exceed 12 repetitions (even if you can squeeze out a few more).
d. You’re so fatigued that there is no way you can perform a 13th rep.
If you answered a, b, or c - You answered wrong! This means that all this while, you’ve not been working your muscles to the required intensity, which translates to you losing out on gains you could potentially have made.
The answer is of course, d. Whenever you see a recommended rep range, you need to ensure that you select a weight that you are able to initially carry (in this case) 8 reps. Eventually, as you get stronger, you will be able to carry, 9 then 10, then 11, and eventually 12 reps. This is when you need to pick up heavier weights, and bring your rep range down back to 8. If at anytime you are able to pump out 13 reps, it means that the weights are too light for you.
If you’re pumping out 15 - 20 reps for an exercise program that requires 8 - 12 reps.. you’re seriously losing out and need to adjust your weights.
Read also:
- EGO LIFTING at gyms today
- How heavy should I lift to see results?
- Strict Form vs Weights
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i’m having problem with my thigh & butt area which i workout like hell to tone it down. as for now, i’m happy with my upper side :D
is it true, using light/free weight can tone it down? coz using heavy weights can bulk it up
mihun:
Glad that you’re happy with your upper body.. but why are you unhappy with your thigh/butt area? Anyway you must realise that as a woman, your body naturally tends to store more fat in your hips and thighs.
Also, as a woman - you have no reason to fear heavy weights at all, as the female body lacks the hormones needed to bulk up.
To my knowledge, light weight will not ‘tone’ your muscles or cause you to lose weight as effectively as heavy weights can. You need to lift heavier weights as your body slowly adapts and gets fitter.. and when light weights wont challenge your body anymore.’. You must constantly challenge your body.
Read the 2 articles below which touch on your concerns:
1. Can you get rid of trouble spots with the right exercise?
http://www.dailymuscle.com/2005/12/15/can-you-get-rid-of-trouble-spots-with-the-right-exercise/
2. I just want to tone, I don’t want to get big
http://www.dailymuscle.com/2006/01/09/toning-up-muscle/
Hope it helps.
Sometimes at the last rep, I don’t know whether it’s mental laziness (”all right! this is your brain talking: that’s it! your form is going off! don’t hurt yourself! stop now!”) or real muscle fatigue, ha ha ha!
i tried heavier weight, barbell saja dah 20kg + 10kg (left & right). as a results, it bulk up and i couldnt wear my favourite jeans anymore, hihihi. anyway, thx for your tips. will bear it in mind :D
aw: i think most of the times.. it’s actually mental laziness. We all do it!
mihun: how long were you carrying those weights (1 week/1month/1yr?) that you got ‘bulky’? I mean.. seriously - muscle growth takes a long time.. especially if you’re female!
i think becoz of my genetic laaa, hard to go, easy to come, hehehehe
mihun: What was it actually that made you unable to wear your fav jeans? Do you think you put on muscle weight in your lower body or fat? This is really mind boggling. I’ve heard of others who claim that they ‘bulk’ up very quickly the moment they start lifting weights (and most of them are women) but this just doesnt make sense to me. Anyone out there with a logical explanation?
i agree with it, it wont bulk us up, it will make our body more leaner. i’m satisfied with my upper body especially on my arms, it looks much more better than before. but, as u know, it will take times to have it and to have a proper meals :D it is just hard for me to work out on my chest, i’m still doing my bench press & dumbbell flye. maybe it will take some more times to see the results, i think.
as i mentioned before, it’s becoz of my genetic which i can easily gain fat on my lower body. i stopped doing my weight training for one month, and to my surprise “huduhnye bila tengok badan tak balance”. i tak jaga makan time tuh, main bedal jek :D that will be my logical explanation. but, i started to maintain my workout for the past three months, now i can see the results, nak kena trim sket jek lagi kat gluteus maximus & hamstrings
p/s: makan untuk badan, bukan makan untuk kenyang :D
mihun.. well said. Looks like you’ve got everything under control. I’ve always believed that as long as we know where we go wrong and what it takes to improve, we’ll pretty much be okay. Next step is to be motivated enough to do it!
You said: makan untuk badan, bukan makan untuk kenyang, which, in English means - Eat for your body and not to fulfil your hunger. I couldnt agree more. For instance, I hate drinking milk (hated it ever since I was child), but I still make sure i consume at least 500ml a day now (I just gulp it down).
Good luck in your achieving your fitness goals. And thanks for dropping by!
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