Ideal Amount of Reps?

[Musikman124]

Recently I got into weight lifting, dad has told me that 8-10 reps with a moderate amount of weight is ideal. I did a little research and heard that 6-8 reps is ideal for gaining strength because you're adding weight faster, and 10-12 is good for toning and getting trimmed. I'm a big kid. I don't want to necessarily "get bigger" but I want to get stronger and more defined. I've been doing 6-10 reps. The first two weeks I do 6 reps, then up it to 8, then to 10, then add more weight and repeat the process. I haven't tested this theory yet, I haven't been to gym in a week But just going over it in mind, it seems like it's the best of both worlds...getting stronger and getting more muscle definition. Am I wrong? Anything I'm missing?

These are the parts of body I'm looking to train through this process...

A- Chest, Shoulders, Biceps
B- Back, Legs, Triceps

Then I'd do 12 reps for ab crunches, and a 30 minute cardio work-out

[scottgaran]

If you are just starting out weight lifting, I suggest a whole body workout 3 days a week and do your cardio five days a week. The weights will allow all of the muscles to work together. I suggest a rep range of 12-15 reps. I feel this gives beginners plenty of reps to work on form without the weight being so heavy that you risk injury. Although Bossman may argue with me, I feel this is the best range for hypertrophy. hope this helps!
Scott

[Musikman124]

If you are just starting out weight lifting, I suggest a whole body workout 3 days a week and do your cardio five days a week. The weights will allow all of the muscles to work together. I suggest a rep range of 12-15 reps. I feel this gives beginners plenty of reps to work on form without the weight being so heavy that you risk injury. Although Bossman may argue with me, I feel this is the best range for hypertrophy. hope this helps!
Scott

Thanks! I've been doing that for two-months...do you think I'm ready to go into something else?

[Boss Man]

I wouldn't argue Scott , but All I would sya is the person can go for an 8-10 rep range without maxing anyway.

If someone is capable of doing something like Bicep Curls for 3 sets of 10 with a 15lb weight, but they're starting out, then just do it with 5-10 lbs, because when you get to the point where you're ready to step up and you have form and technique down, the individual can add more and go for 8-10 rep maxes anyway, going close but not to failure. As someone who is ready to progress to something a little harder, often wouldn't use 15 rep maxes anyway, so I think keeping some training similarities to what you would do a few weeks later on, might be better.

I certainly don't see the need to progress beyond 12 reps as a maximum, simply because it could just create more Lactic Acid production. Concentration on form, wouldn't require 15 reps anyway. 10 reps for beginners on a 2 sets per muscle group ethos, would be an adequate rep range to assess and focus on technique and will therefore not make someones workouts a bit too long, because if they're too long, they may become too tiring initially, more boring after a few weeks or difficult to fit into your week, if time is practically at a premium.

Though I will say Muisk, it's whatever you feel is best for you circumstances. I'm not going to say Scott is wrong in any way as that's not place and because he is very knowledgeable and I know his advice is not based on a combination of ignorance and well-meaning, so whatever you choose to do that's fine, whether it's what I said, he said, a bit of both or neither .

[scottgaran]

Hey Musikman, you could try doing a split. Good ones are upper lower body or push/pull exercises. I would keep it simple since you are just starting out. Nothing too fancy!
Scott

[Musikman124]

I wouldn't argue Scott , but All I would sya is the person can go for an 8-10 rep range without maxing anyway.

If someone is capable of doing something like Bicep Curls for 3 sets of 10 with a 15lb weight, but they're starting out, then just do it with 5-10 lbs, because when you get to the point where you're ready to step up and you have form and technique down, the individual can add more and go for 8-10 rep maxes anyway, going close but not to failure. As someone who is ready to progress to something a little harder, often wouldn't use 15 rep maxes anyway, so I think keeping some training similarities to what you would do a few weeks later on, might be better.

I certainly don't see the need to progress beyond 12 reps as a maximum, simply because it could just create more Lactic Acid production. Concentration on form, wouldn't require 15 reps anyway. 10 reps for beginners on a 2 sets per muscle group ethos, would be an adequate rep range to assess and focus on technique and will therefore not make someones workouts a bit too long, because if they're too long, they may become too tiring initially, more boring after a few weeks or difficult to fit into your week, if time is practically at a premium.

Though I will say Muisk, it's whatever you feel is best for you circumstances. I'm not going to say Scott is wrong in any way as that's not place and because he is very knowledgeable and I know his advice is not based on a combination of ignorance and well-meaning, so whatever you choose to do that's fine, whether it's what I said, he said, a bit of both or neither .

Thanks, I'm thinking 8-12 reps is what is working out for me now. 8 is minimum and 12 is max. Like you said I'm not doing anything crazy, I'm trying to get form down, that's the most important thing. Thanks for the tips guys.

[zacharywalkers]

Also, be aware of overtraining. Seeing as you stated that you are a kid, kids tend to do more sets then necisary. You don't actually gain more muscle overtraining, you instead tend not to repair muscle as well which greatly affects muscle growth. On major muscle groups such as the chest, back, shoulders I would keep the sets around 2 or 3 per exercise. As for small groups (biceps,triceps,quads,hams, etc) I'd keep the sets per exercise around 2 with only two or three different exercises. Hope that helps! Definitely pursue the cardio and med-long rep range.

[blacksugar]

this is interesting because I think I might not be doing workouts right

in each set (I usually do 5 or 6 sets total) I do 25 double bicep curls with 30 lb dumbbells and 25 tricep lifts with same. (also do pushups, dips and a couple other things)

at around set 3 or 4 for the tri lifts, I usually have to stop at rep #20 and rest the dumbbells on thighs for a few seconds before continuing to 25. at set 5 or 6, I have to do the same thing for the bicep curls. I figure as long as I don't put the weights down, it's okay to rest for 5-10 seconds

I think I've got good form specifically for each lift, but am realizing that I might be screwing myself by doing the high number of reps. I just always feel like I need to push the number of reps to get an "extra" good workout

but maybe I should stick to doing 12 reps each set? just feels a bit like I'll be moving backwards if I switch to that, though I guess I could go to 35 lb dumbbells

sorry for the vague and kind of dumb question but interested in feedback

edit - potentially relevant details: been doing the above 3-4 days/week for ~6 months, been lifting and doing high # of pushups regularly for 20 years so not a beginner but have never worked with a trainer

[sb_boy]

this has some exercises listed
let me know if they are helpful

http://getphenomenallystronger.blogspot ... -take.html" onclick="window.open(this.href);return false;