How Many Sets In Weightlifting For a Beginner?!
Question: How Many Sets In Weightlifting For a Beginner!?
Well, first off, I'm kind of more intermediate than beginner, but I have an advanced knowledge of bodybuilding, but I'm starting over, and I took 3 weeks off, not caring about protein or anything, so I probably lost all my muscle mass, lol!.
Anyway, I took 3 weeks off to see my strength, etc, to find out the best plan for me!. How many sets should I do starting off again as a "beginner"!. I've been researching a lot of science articles, and I think one said that one set is good for beginners, unless I misread that!.
Anyway, whatever it said, how many sets should I be doing!? Also, is there anything else I should be doing differently from a weightlifter who has been working out longer!?Www@Answer-Health@Com
Anyway, I took 3 weeks off to see my strength, etc, to find out the best plan for me!. How many sets should I do starting off again as a "beginner"!. I've been researching a lot of science articles, and I think one said that one set is good for beginners, unless I misread that!.
Anyway, whatever it said, how many sets should I be doing!? Also, is there anything else I should be doing differently from a weightlifter who has been working out longer!?Www@Answer-Health@Com
Answers:
Man there are so many variables and differences in people that come into play that make this question almost impossible to answer!. One thing abotu someone who has been working out longer is that they need more tiem to recover!. I've really noticed this over the last 2 years or so!.
For you man just make it simple!. This has worked pretty well for me!. For each body part pick 3 exercises!. The first one should be working the most muscles and should be the heavyset with the lowest reps!. The others can be a bit lighter with somewhat higher reps!.
Something like this:
Bench Press 3x7
Incline dumbell Press 3x8
Decline Dumbell Flys 3x12
week 2
Bench Press 3x6
Incline dumbell Press 3x7
Decline Dumbell Flys 3x10
week 3
Bench Press 3x5
Incline dumbell Press 3x6
Decline Dumbell Flys 3x8
Up the weight each week since your rep ranges are varying!. After week 3 you start all over again but with all the weights 5 pounds higher!.
I would usually take a 4th week and go real light to let my body recover but im guessing your body could go through more than 1 3 week cycle with without needing that!. From time to time you might want to switch the exercises!. Lets say you went through 2 cycles and it was hard as hell and you don't think next cycle you will be able to improve!. Then its good to switch exercises!.
Bench Press Wide grip
Decline dumbell Press
Incline Dumbell Flys
A slight difference in exercises like that can make a hell of a difference!.
I am kind of just rambling on now, but all you really have to make sure is you have progression worked into your routine!. Hope that helped a little bit!.Www@Answer-Health@Com
For you man just make it simple!. This has worked pretty well for me!. For each body part pick 3 exercises!. The first one should be working the most muscles and should be the heavyset with the lowest reps!. The others can be a bit lighter with somewhat higher reps!.
Something like this:
Bench Press 3x7
Incline dumbell Press 3x8
Decline Dumbell Flys 3x12
week 2
Bench Press 3x6
Incline dumbell Press 3x7
Decline Dumbell Flys 3x10
week 3
Bench Press 3x5
Incline dumbell Press 3x6
Decline Dumbell Flys 3x8
Up the weight each week since your rep ranges are varying!. After week 3 you start all over again but with all the weights 5 pounds higher!.
I would usually take a 4th week and go real light to let my body recover but im guessing your body could go through more than 1 3 week cycle with without needing that!. From time to time you might want to switch the exercises!. Lets say you went through 2 cycles and it was hard as hell and you don't think next cycle you will be able to improve!. Then its good to switch exercises!.
Bench Press Wide grip
Decline dumbell Press
Incline Dumbell Flys
A slight difference in exercises like that can make a hell of a difference!.
I am kind of just rambling on now, but all you really have to make sure is you have progression worked into your routine!. Hope that helped a little bit!.Www@Answer-Health@Com
For the first three to four weeks I would suggest:
6-8 sets for smaller muscle groups (biceps, triceps, calves)!.
8-10 sets for larger muscle groups (quads, chest, back, shoulders, etc)!.
Each week add a set!. So if you start the first week doing 6 sets of biceps!. The week after you should add 1 or 2 extra sets!.
For the next few weeks:
Small muscle groups: 8 -10 sets!.
Large: 10 - 12!.
After about 6 to 7 week you can start doing advanced sets, such as supersets and trisets!.
Www@Answer-Health@Com
6-8 sets for smaller muscle groups (biceps, triceps, calves)!.
8-10 sets for larger muscle groups (quads, chest, back, shoulders, etc)!.
Each week add a set!. So if you start the first week doing 6 sets of biceps!. The week after you should add 1 or 2 extra sets!.
For the next few weeks:
Small muscle groups: 8 -10 sets!.
Large: 10 - 12!.
After about 6 to 7 week you can start doing advanced sets, such as supersets and trisets!.
Www@Answer-Health@Com
It's more important to focus on the logic behind the thou-shalt lists than on the recommendations themselves!. Use your knowledge to create your own strength training routine to suit your own fitness goals!. And tweak it as you learn from your own experiences, and from the experiences of others!. Working out is a means to an end; it shouldn't be a religion!.
As you know, strength training exercises cause microtrauma in the muscles that you've just worked!. Given a reasonable recovery period, your body will carry out the repair work, and add a little extra lean muscle mass that wasn't there before!. At the same time, the fat content of that particular muscle will decrease!. Then that muscle will be less like a choice (fatty) cut of beef, and more like a stringy cut of venison!.
When you're (re)starting as a beginner, almost any strength training will add lean muscle mass, as long as you give your muscles the right amount of time to recover!. It's ok to save time, by using heavier weights, and reaching the point of failure in 8 or 10 reps in one set!.
But doing (moderate resistance) high reps to the point of failure, with a long recovery period, will give better results for a person who's at an intermediate level!. Here's where sets come into the picture!.
If you go to failure, and take one or more short breaks in the process, you can probably squeeze out an extra rep!. More importantly, you can reach the point where the muscles feel like warm jello, without being absolutely miserable in other ways!. This is especially true for compound exercises, like squats and dips!.
Avoiding the short rests may have some cardio benefit!. And that's a consideration for some gung-ho people, who don't have a whole lot of free time to spend exercising!. But for many people, it feels a lot better to do sets of strength training exercises, and then to do the cardio at some other time!.
My opinion is that drop sets, in which you go to the point of failure in each set, are the most effective approach for building lean muscle mass, because the fast-twitch and slow-twitch muscle fibers are each getting a serious workout!.
By the way, my sport is mountain hiking!. And my primary strength training exercise is correct-form squats!.Www@Answer-Health@Com
As you know, strength training exercises cause microtrauma in the muscles that you've just worked!. Given a reasonable recovery period, your body will carry out the repair work, and add a little extra lean muscle mass that wasn't there before!. At the same time, the fat content of that particular muscle will decrease!. Then that muscle will be less like a choice (fatty) cut of beef, and more like a stringy cut of venison!.
When you're (re)starting as a beginner, almost any strength training will add lean muscle mass, as long as you give your muscles the right amount of time to recover!. It's ok to save time, by using heavier weights, and reaching the point of failure in 8 or 10 reps in one set!.
But doing (moderate resistance) high reps to the point of failure, with a long recovery period, will give better results for a person who's at an intermediate level!. Here's where sets come into the picture!.
If you go to failure, and take one or more short breaks in the process, you can probably squeeze out an extra rep!. More importantly, you can reach the point where the muscles feel like warm jello, without being absolutely miserable in other ways!. This is especially true for compound exercises, like squats and dips!.
Avoiding the short rests may have some cardio benefit!. And that's a consideration for some gung-ho people, who don't have a whole lot of free time to spend exercising!. But for many people, it feels a lot better to do sets of strength training exercises, and then to do the cardio at some other time!.
My opinion is that drop sets, in which you go to the point of failure in each set, are the most effective approach for building lean muscle mass, because the fast-twitch and slow-twitch muscle fibers are each getting a serious workout!.
By the way, my sport is mountain hiking!. And my primary strength training exercise is correct-form squats!.Www@Answer-Health@Com