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MOTIVATED@LAST Posts: 14,288
6/17/13 11:57 A

Avemaria,

Same principle. Just substitute 'more challenging exercise' for heavier weight.

The example of single leg squats instead of regular squats is a good one.

M@L

LEC358 SparkPoints: (9,740)
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6/17/13 11:51 A

If you can do more than 15 reps in a set (ie 15 reps then 1 min rest = 1 set) of an exercise like squats, pushups, or lunges, then you're building muscle endurance rather than strength. Start making the exercise harder so you can only do sets of 15 reps or less. For squats, one way to make it harder would be to start doing single leg squats. For push ups, start doing decline push ups, etc.

AVEMARIA1 SparkPoints: (42,184)
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6/17/13 11:47 A

What about when you are doing regular floor exercises no weight lifting

WAYCAT Posts: 982
6/17/13 11:15 A

Some very helpful replies here - helpful for me too.

I'm doing more strength work nowadays and tomorrow is one of my scheduled strength days. I was thinking that it's time I increased my weights and now I've read these replies I am really looking forward to getting stuck in tomorrow!

Hope I'm not too sore the following day!

MOTIVATED@LAST Posts: 14,288
6/17/13 10:50 A

The number of reps within a set can vary depending on the weight used, which muscles are being worked, etc.

But ST is really about the degree to which you are challenging your muscles, not about the number of reps you do. You should be aiming to fatigue your muscles with every set (fatigue means you feel you cannot do another rep with the correct form), and be using a weigh heavy enough to reach that fatigue point in 15 reps or less.

A weight heavy enough to reach that point in 4-6 reps is actually more effective than doing 12-15 reps with a lighter weight.

Personally, I will typically start off with weight that I can only do 4-6 reps, and gradually build this number over a few weeks. Once I get to 12, I add some more weight the next time, and it will be back to 4-6 weeks. Rinse and repeat.

M@L

AVEMARIA1 SparkPoints: (42,184)
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6/17/13 10:31 A

thanks but how many times do you do it to considerate one set?

LEC358 SparkPoints: (9,740)
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6/17/13 10:30 A

Depending on the weight a set for me is 6-15 and I generally do about 3 sets. So for squats it goes like this:

100lbs: 12-15 reps = 1st set
120lbs: 8-10 reps = 2nd set
135lbs: 6-8 reps = 3rd set

Edited by: LEC358 at: 6/17/2013 (11:10)
ERICADURR Posts: 241
6/17/13 10:25 A

For me, it depends on the weights, my objectives, and how many reps I'm repeating. Typically, I like to do about 3-4 sets, though sometimes I do short circuits with a high number of sets. But yeah, mostly 3-4. :)

AVEMARIA1 SparkPoints: (42,184)
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Posts: 96
6/17/13 10:23 A

When doing an exercise how many is considered a set?

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