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Females trying to tone should do two sets of 10 to 15 reps each at a "moderately heavy" weight. You will build muscle tone, but the high number of reps will keep you from loading on excess weight, which would make you bulk up. If you are a female who tends to bulk up, increase the reps to 15 to 20 per set. Calves – standing calf raise (10 sets, 10 reps), seated calf raise (8 sets, 15 reps) and one leg dumbbell calf raise (6 sets, 12 reps) forearms – wrist curl (4 sets, 10 reps), reverse barbell curl (4 sets, 8 reps) and wrist roller machine (4 sets, failure) abs – non-stop abs training (30 minutes, by instinct) day 7 – rest. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. For example, you can say, “i did two sets of ten reps on the crunches” this means that you did ten consecutive crunches, […]. Strength training is low sets and reps (1 rep max for example) allowing you to lift as heavy as possible and build overall strength. Instead of doing, say, 10. 3 reps, failing a third of the way up, you’ve done 10 reps. This is even more subjective, since some people will stop their set when it becomes painful or hard, not when they’re actually flirting with failure, but again, it has the advantage of lowering the risk of injury and reducing fatigue. *rep one should be done with the heaviest amount of weights as you can do for 6 reps — stop at 5 reps. Rest for 30-60 seconds and then do 5 more reps at 80% of the original (heavy) weight. Rest 30-60 seconds and then do 5 more reps at the same weight you did on your second set. Repeat this until you’ve done 8 total sets of each exercise. Train like a bodybuilder: if you're looking to maximize muscle size, target 8-12 reps per set (on average) and choose multijoint movements like the bench press, squat, overhead press, bent-over row, and deadlift, which recruit more total muscle mass than single-joint moves, thus allowing you to lift heavier weights. Deadlift – 5 sets of 5-7 reps half squat – 5 sets of 5-7 reps bulk and power routine no. 5 monday: full squat – 10 sets of 3 reps dip – 5 sets of 5-7 reps weighted chin – 5 sets of 5-7 reps. Wednesday: deadlift – 10 sets of 3 reps bent arm flyes – 5 sets of 5-7 reps curl – 5 sets of 5-7 reps. The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That’s too bad, because you’ll gain more muscle and strength with 5 sets of 5. The traditional belief is that you should use a moderate amount of sets and reps to build muscle, such as three to four sets of eight to 12 reps, and a higher number of reps, for instance three. Thank you guys i used to do 4 sets when bulking 8x8x6x6 with weights increase after each set, currently i am doing 15x12x10x8 sometimes 15x15x12x10 depending on the exercise, but i carry less weight than i used to carry but not by much example dumbbell biceps curls used to carry 12. 5kg for 8 reps now i carry 10kg for 15 reps. Negative sets are usually done as a last set. Drop sets: it’s where you strip the excess weight (taking away roughly 20-25%) so that you can do 1-3 more repetitions of a certain exercise. As you would probably notice, i have recommended doing drop sets for exercises where most commonly the lowest rep range is 5 or 6
The best workout schedule is one that you can execute consistently, day after day, without missing a day, bulking reps and sets. It’s hard, but if you’re consistent with the regular workouts you’ll make progress. Most experts tell us that when we have a schedule we don’t spend half our days with each exercise we do. If this is the case, it follows that when we have a schedule, we get results. https://asiasafe.info/community/profile/bulk35337777/
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