Working On The Same Body Parts

[FitFossil]

When you do a rep range like 7, 9, or whatever, are you using such a weight that by the time you reach that final rep, would you be able to lift any more reps than the number you planned for? If yes, about how many more?

 

[BabyGirliy/.\h]

When you do a rep range like 7, 9, or whatever, are you using such a weight that by the time you reach that final rep, would you be able to lift any more reps than the number you planned for? If yes, about how many more?

I probably could but with DETERIORATED form....cause my form already deteriorated during my 6th or 7th rep.

p.s. when I said 4x I meant 4 sets

 

[FitFossil]

I asked that question because I wanted to know if you're using heavy enough weight to get close to failure, and it sounds like you are, so that's good. If you're looking for muscle growth, then sets of 8-10 reps are usually good. You can also experiment with different rep ranges like 6-8, 12-15, etc. since everyone responds differently.

What I do is alternate between heavy weeks and light weeks. On heavy weeks I lift amounts where I'll reach failure in the 8-10 range, and the following week I lift in the 12-15 range. I've seen better results with this than I did when trying to go heavy each time.

Something else you can do is split your leg workouts into a quad day and a ham day. This way you'll be able to hit those muscles harder AND give them more time to recover. Along with sufficient stimulation, muscles need sufficient rest so they can repair - that's when they grow.

 

[BabyGirliy/.\h]

I asked that question because I wanted to know if you're using heavy enough weight to get close to failure, and it sounds like you are, so that's good. If you're looking for muscle growth, then sets of 8-10 reps are usually good. You can also experiment with different rep ranges like 6-8, 12-15, etc. since everyone responds differently.

What I do is alternate between heavy weeks and light weeks. On heavy weeks I lift amounts where I'll reach failure in the 8-10 range, and the following week I lift in the 12-15 range. I've seen better results with this than I did when trying to go heavy each time.

Something else you can do is split your leg workouts into a quad day and a ham day. This way you'll be able to hit those muscles harder AND give them more time to recover. Along with sufficient stimulation, muscles need sufficient rest so they can repair - that's when they grow.

Thanks for the tip

I think I need to change my resting time between sets also so I could lift heavier weights. How long do YOU usually rest between sets?

 

[FitFossil]

How long do YOU usually rest between sets?

I don't really know, I just go by how I feel, resting long enough so I can get through the next set w/o being too long, since I'm pretty pressed for time. Generally though, if I'm doing sets of fewer reps with heavier weight, I rest longer than I would if doing high rep sets of lighter weight. Sorry that's not a very straight answer.

In my previous post when I was talking about sufficient rest for muscles to grow, I really meant rest days. I'm thinking if your current workout of working the same leg muscle groups several days a week is not giving the results you want, it could be because 1) you're not giving them time enough to recover, so they never get a chance to grow; and/or 2) you're not working them hard enough since you're able to work them again so soon. When I do a heavy leg workout, I can barely sit on the toilet, much less think of training them w/ weight for at least 5 days. (It's a good sore though.) Light running and working them w/ elastic bands help alleviate the soreness and speed recovery.

Check out this thread on elastic bands for active recovery: http://boards.elitefitness.com/forum/showthread.php?threadid=138023&highlight=active+recovery

 

[BabyGirliy/.\h]

I don't really know, I just go by how I feel, resting long enough so I can get through the next set w/o being too long, since I'm pretty pressed for time. Generally though, if I'm doing sets of fewer reps with heavier weight, I rest longer than I would if doing high rep sets of lighter weight. Sorry that's not a very straight answer.

In my previous post when I was talking about sufficient rest for muscles to grow, I really meant rest days. I'm thinking if your current workout of working the same leg muscle groups several days a week is not giving the results you want, it could be because 1) you're not giving them time enough to recover, so they never get a chance to grow; and/or 2) you're not working them hard enough since you're able to work them again so soon. When I do a heavy leg workout, I can barely sit on the toilet, much less think of training them w/ weight for at least 5 days. (It's a good sore though.) Light running and working them w/ elastic bands help alleviate the soreness and speed recovery.

Check out this thread on elastic bands for active recovery: http://boards.elitefitness.com/forum/showthread.php?threadid=138023&highlight=active+recovery

I got cha what you were talking about rest periods. lol.

Anyways, you think you rest MORE or LESS than 3 mins between each set?

 

[FitFossil]

Anyways, you think you rest MORE or LESS than 3 mins between each set?

Less.