07-10-21, 03:08 PM | |
VF Supporter
Join Date: Oct 2001
Location: Colorado Springs
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Thanks for the replies. This is interesting because I was considering a question about warmups. Is it better to do a choreographed warmup or a warm up set of the exercise you're going to do? I do know that I can't do push ups right off the bat. I have to be warmed up first.
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07-10-21, 06:10 PM | ||
Join Date: May 2006
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ETA: To clarify, I do a brief/light aerobic type warm-up (sometimes with mobility work) prior to the start of my strength training session.
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07-10-21, 09:29 PM | |
VF Supporter
Join Date: Oct 2001
Location: Twin Cities, MN
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I remember back some time ago I read an article about how 3 sets adds only a slight amount of benefit over 2 sets. I don't remember where it was or who wrote it, but it was compelling enough to convince me that 2 sets is just fine.
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07-11-21, 09:09 AM | |
VF Supporter
Join Date: Apr 2002
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Likewise! And I'm pretty sure I've seen it mentioned several times by a variety of strength-trainers.
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“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!” -- Hunter S. Thompson Current Rotations: JSmith: STRENGTHEN ManFlowYoga: morning sessions & Strength Foundations YogaGlo & MFML: easy, morning classes |
07-11-21, 12:29 PM | |
Join Date: Jun 2009
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Some of the written plans I have been doing have me doing 3 sets for the first few exercises, usually harder with heavier weight and fewer reps per set, like 3-8 Then several more exercises with 2 sets with 12-20 reps each, more like “burnout” sets with lighter weights since muscles are already tired from the heavier sets.
I don’t know what research shows, but I suspect there isn’t a clear cut answer. For some upper body exercises, if I really go as heavy as I can for 12 reps, by the third set I may only be able to finish 8 or 9. One reason to sometimes build in more sets is if you primarily use dumbbell exercises, it gets harder to increase weights in small increments. There is a big difference in going from 10 to 15, or 15 to 20, for a shoulder press or bicep curl. And to build muscle, you need to have some type of progression over time. Going from 2 to 3 sets is one way to do that if you aren’t ready to go up in weight. Another way is going up in weight but decreasing reps until you can build them back up again. Thinking about progression is probably a better way to build strength than always sticking to a certain number of reps or sets. |
07-11-21, 02:38 PM | ||
Join Date: May 2006
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Tags |
number of reps, number of sets, reps, sets |
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