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Question about sets/reps

Rugal10

New member
Newbies
Joined
Jan 29, 2011
Messages
3
What's better for hypertrophy?

3x10 at 70% of 1rm

10x3 at 90% of 1rm

(rest between sets between 60-90 seconds for both)

Also, I have difficulty in curling 40 lbs db for 15 reps. I decided to break it down to 3 sets of 5 reps alternating between each arms with very little break in between. So I'm basically curling 5 reps with my right arm, switch to my left immediately, 5 reps, switch back again to right and so on. Is this ok or am I short changing myself?

Gracias:D
 

tenny

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Featured Member
Kilo Klub Member
Joined
Aug 26, 2003
Messages
7,434
do you really think it matters???

do you really think your arms know
how many sets and reps you're doing???

just train like an animal and leave the bullshit
calculations to the pencil necks that are there
when you walk in....and still there when you walk out
sitting on the same bench!!

you want hypertrophy???

do 3...100 rep sets of barbell curls
25 reps at a time with 15 second rests

:cool:
 

roidman0212

New member
Newbies
Joined
Dec 30, 2005
Messages
13
What's better for hypertrophy?

3x10 at 70% of 1rm

10x3 at 90% of 1rm

(rest between sets between 60-90 seconds for both)

Also, I have difficulty in curling 40 lbs db for 15 reps. I decided to break it down to 3 sets of 5 reps alternating between each arms with very little break in between. So I'm basically curling 5 reps with my right arm, switch to my left immediately, 5 reps, switch back again to right and so on. Is this ok or am I short changing myself?

Gracias:D

firstly there is no reason to be doing that many reps for your biceps and that anyway, i mean if you are trying to build muscle you need to train balls to the wall and heavy and stay in the 8-10 rep range 3-4 sets per exercise you dont need to worry about maxes and the such that is for powerlifting.
 

TNT

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Registered
Joined
Apr 11, 2010
Messages
155
Here is what I do that works for me with slow movement, strict form and fairly heavy weight:

Day 1 = Bi's, Shoulders and Tri's
BI's = 2 warm up sets
All sets done moderate to heavy 1 minute rest between sets
Barbell preacher curls 3 x 6-10 reps
Barbell reverse grip preacher curls 3 x 6-10
Dumbell preacher curls 3 x 6-10

Shoulders = 2 warm up sets
All sets done moderate to heavy 1 minute rest between sets
Barbell Military press 3 x 6-10 reps
Lateral raises 3 x 6-10
Bent over lateral raises 3 x 6-10
Upright rows 3 x 6-10

Tri's = 2 warm up sets
All sets done moderate to heavy 1 minute rest between sets
Skull crushers 3 x 6-10
Push downs 3 x 6-10
Kick backs 2-3 x 6-10

This just works for me, we are all different and some routines work better than others for each individual. You have to find what works best for you. Just my two cents.
 
Last edited:

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