[Main General Bulletin Board | BBFAQ | Prev by Date | Next by Date | Post Followup ] Member Login / Signup - Members see fewer ads. - Latest Member Gallery Photos Re: what to shoot for Like This Post: - Subscribe to Daily Digest for this Bulletin Board Posted by rob [Email] (#1828) [Profile/Gallery] (more from rob) on Thu, 5 May 2005 06:04:24 In Reply to: what to shoot for, Jay, Wed, 4 May 2005 23:00:36 Alert me when someone posts in this thread: Members do not see ads below this line. - Help Keep This Site Online - Signup

With sets of 35 reps, you aren't going to see any real gains in muscle mass. At that level of reps, you're just "toning" your muscles. As a general rule, if you want to increase just power, keep reps under 6. That means you are pushing/pulling an amount of weight such that on that 6th rep, you barely finish and cannot do a 7th one. This is called lifting to failure and is very important for making real gains. If you want to add muscle size AND power, you should be using reps in the range of 8-12 but no more. I usually shoot for 12.

In terms of rest time, it depends on the goal of your lifting. If you are an endurance athlete, you need to keep the rest between your sets to around 30 seconds and no more. This will build muscle endurance (ie if you're a rower like me this is how we train during the season). You won't put on as much muscle though with only 30 seconds of rest.

If you want to go just for muscle size and power, you should rest between 3 and 5 minutes. This allows your ATP energy stores to fully replenish before the next set so you have something to lift with. On the other hand, with the short intervals I mentioned in endurance training, you are actually training the ATP system to become better at supplying energy (adds to endurance etc).

You can do situps everyday.

Rob



posted by 68.98.15...

• Understanding muscle growth/development, Jay, Wed, 4 May 2005 20:08:28
  • Re: Understanding muscle growth/development, Czar, Wed, 4 May 2005 22:41:26
    • Re: deadlift, michael p, Thu, 5 May 2005 07:29:03
      • Re: deadlift=clean=blown disc=surgery....., kooch, Thu, 5 May 2005 17:08:09
      • Re: deadlift - why a belt??, Brian_in_MA, Thu, 5 May 2005 07:51:07
        • Re: deadlift - why a belt??, rob , Thu, 5 May 2005 10:56:10
          • No belt for squats? n/m, Bob M, Thu, 5 May 2005 14:41:57
        • Looks cool. nm, michael p, Thu, 5 May 2005 09:43:54
    • what to shoot for, Jay, Wed, 4 May 2005 23:00:36
      • Re: what to shoot for, rob , Thu, 5 May 2005 06:04:24 <-- Viewing This Message
  • Abs can't be overworked; nor can obliques>, Mike in Anchorage, Wed, 4 May 2005 22:32:38
    • Re: Abs can't be overworked; nor can obliques>, steveC, Thu, 5 May 2005 06:29:55

No Site Registration is Required to Post - Site Membership is optional (Member Features List), but helps to keep the site online
for all Saabers. If the site helps you, please consider helping the site by becoming a member.

• Prev by Date: Media Watch...Saab & Starbucks: Perfect Together..., Faux Paws, Thu, 5 May 2005 05:59:28
• Next by Date: Re: Abs can't be overworked; nor can obliques>, steveC, Thu, 5 May 2005 06:29:55
• Main General Bulletin Board

StateOfNine.com

SaabClub.com

Jak Stoll Performance

M Car Covers

Ad Available

The content on this site may not be republished without permission. Copyright © 1988-2024 - The Saab Network - saabnet.com.
For usage guidelines, see the Mission & Privacy Notice.
[Contact | Site Map | Saabnet.com on Facebook | Saabnet.com on Twitter | Shop Amazon via TSN | Site Donations]

Random Saabnet.com Member Gallery Photos (Click Image)