about reps and sets question

is it really advisable to do 3x12 in every excercise? or work out? enlighten me with this thank you brothers

Comments

  • depends on your goal sir. strength training usualyy starts with 5x5
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    it's a good start. guide lang yan especially for beginners but there are no rules when it comes to sets and reps.

    3x12
    12x3
    4x7
    30x2
    100x1
    1x2
    5x9
    23x23
    ...

    live&dieNATURAL

  • brokenjoebrokenjoe Posts: 13E-Class
    thank you so much mga boss as in thank you ive tried also the 5x5 especially sa bicep grabe based on my experience 1x ko pa lang nagawa mas na feel ko intensity compared to 3x12 may tendency kasi na mag cheat ako using 3x12 nag jejerk na yung shoulders ko whereas compared to 5x5 siguro nga dahil sa pounds heaver on my normal 3x12 thank again boss
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    5x5 sa biceps??? sige ok lang siguro

    basta wag 5x5 sa abs and calves ha..

    live&dieNATURAL

  • brokenjoebrokenjoe Posts: 13E-Class
    haha oo supernoob talaga ako sir vinch kahiya naman i visited your journal sir laki mo haha ok lang ba 5x5 sa biceps? hesistant kasi ako gumawa nun nabasa ko naman 5x5 and biceps ata is not maxado emphasized sa program so triny ko (noob)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    i posted some links yesterday sa journal ko. check it out. makakatulong yun sa pag gawa mo ng program.

    live&dieNATURAL

  • Emman1986Emman1986 Posts: 1,819B-Class
    sa akin naman, karamihan sa mga lifts ko, nag sisimula lang akong mag bilang 3 sets pag ung reps sa particular poundages ay nahihirapan/nabawasan na

    halimbawa, sa bench press

    100lbs x15
    120lbs x15
    140lbs x12

    so since sa 140lbs eh naging 12 reps na lang, ung next set ko, un na ung magiging 1st working set. tapos progressive overload. (un ung sakin ah ) kumbaga ung mga nauna naging warm up na lang :)

    sabi nga ni idol Vinch, wala rules sa bigat lang nag kakatalo yan
  • brokenjoebrokenjoe Posts: 13E-Class
    haha nalula tuloy ako sa bp mo sir sa 110bp nkaka 4 na reps pa lang drained na eh anyway thank you sir try ko mamaya
  • OhsnapOhsnap Posts: 425
    Kung beginner ka. Mas ok yung higher reps. build muscle endurance first. try mo mag periodization. Endurance first, strength next, max effort yung last or power. don't stick sa fixed reps.
  • rtravino29rtravino29 Posts: 1,549
    when it comes to the DL, BP, SQ and OHP, 5/3/1program ko (5 / 3 / 1 reps ), but when it comes to isolation exercises, more on 8 - 15 reps ako,

    In your case, it's up to you, depending on your goal ( btw, ano nga ba?)
    want to be strong? then do strength training ( more on 5 or less reps ON COMPOUND LIFTS )
    want your body to be Aesthetically pleasing? then do bb training ( hypertrophy training , normally 8 -15 reps )
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