DiscussWorldIssues - Socio-Economic Religion and Political Uncensored Debate - View Single Post

**iiilizium** · 03-03-2006, 07:00 AM

Ok,, well, this is just my opinion but as a rule, if you can do more than 15 reps, with a particular weight,, at 3 sets,, then you are toning and building endurance anyways. I've never seen a reason to go over 15 reps per set.. if you're doing this, then you either need to add weight or sets, as your muscles aren't working to exhaustion. Leave the extra reps to ab work.. instead of upper/lower body.

If you want to sculpt,, you should pyramid up and down the scale.. 15 reps @ 90lbs.. 12@ 80lb,... 10@70lbs.. and then back up again.. (ex of your first one).. this will sculpt the muscles you have.. (you can actually speed set this, without breaks.. or even add a superset) This procedure helps to work until muscle fatigue, with raising and lowering weights and reps, it tricks the muscles into thinking they can keep working.. maximum benefits in the shortest amount of time..

To build.. It's high weight, with low reps,, and still 3 sets.. *typically*.. and you would need to take about a 60second break between each set to let your muscles get some oxygen back in them.

03-03-2006, 07:00 AM	#10
iiilizium Join Date Oct 2005 Posts 321 Senior Member	Ok,, well, this is just my opinion but as a rule, if you can do more than 15 reps, with a particular weight,, at 3 sets,, then you are toning and building endurance anyways. I've never seen a reason to go over 15 reps per set.. if you're doing this, then you either need to add weight or sets, as your muscles aren't working to exhaustion. Leave the extra reps to ab work.. instead of upper/lower body. If you want to sculpt,, you should pyramid up and down the scale.. 15 reps @ 90lbs.. 12@ 80lb,... 10@70lbs.. and then back up again.. (ex of your first one).. this will sculpt the muscles you have.. (you can actually speed set this, without breaks.. or even add a superset) This procedure helps to work until muscle fatigue, with raising and lowering weights and reps, it tricks the muscles into thinking they can keep working.. maximum benefits in the shortest amount of time.. To build.. It's high weight, with low reps,, and still 3 sets.. typically.. and you would need to take about a 60second break between each set to let your muscles get some oxygen back in them.
	Quote