Guys. Girls, Do you Do 3 Sets when working out or more or less?

[anonymous010101]

I do 3 sets for now.. i was thinking to start doing 2 or 1 lifting heavy weights, so i can go through a lot of excersises. and i was thinking about doing just a 1 hour exterme workout so that way i can finish early... i work/school and barely can keep up..

[ScruffyNerfHerder]

Dude, you don't need to do a ton of exercises. You just need to the most important ones (and unless you know what you are doing, tweaking your set parameters like that is essentially not going to get you results).

There are several exercises you should be doing to maximize your gym time:

Squats
Deadlifts
Pullups
Overhead/Military Press
Bench Press (or substitute Dips)

Doing just those five exercises, you can build an awesome physique. If you really want to add two more

Curls
French Press/Skullcrushers

Then maybe add planks and side planks when you're at home, or in between sets at the gym.

As for sets: do 3 sets of 12-15 reps to train for endurance, 4 sets of 8-10 to train for mass building, or 5 sets of 5 for strength. Do each set to failure (if your're doing a set of 10, it means you can do 10 with perfect form, but if you tried to do 11, you couldn't use perfect form on the last one).

Also, use supersets to compress the time.

[anonymous010101]

I'm just trying to change my workout style.. i do all of those and i do 3 sets 10-12 reps... last set heavy weight till failier.. i'm just trying to wrokout every muscle possible... i only have 2 days of the week to go to the gym and spend 2 hrs... which is why i was thinking doing 1-2 sets bc i can do 1 day FULL upper body... and one day FULL Lower body...

[ScruffyNerfHerder]

If you are only going twice a week, I would suggest doing

Squats
Deadlifts
Pullups
Overhead/Military Press
Bench Press (or substitute Dips)

for 3 sets of 10, Then do the exact same workout on day 2. Those exercises hit multiple muscle groups--you'll barely get any reward at all for doing things like curls or other isolation exercises when you are working out so infrequently.

Doing the right exercises with the right volume is FAR more important than doing as many different exercises as you can.

Seriously, focus on just those 5 exercises if you're only going twice a week.

[theviewfrmhere]

You seem like you know a lot can I ask you some questions?

[ScruffyNerfHerder]

@theviewfrmhere

Sure, feel free

[theviewfrmhere]

K so I found this gym 10$ a month nice equipment all that but no trainer, I don't want to be looking like the hulk just lose weight and tone up, I'm scared to bulk up I'm already taller than most women, what should I do?

[ScruffyNerfHerder]

@theviewfrmhere
Well the first thing is to relax--you won't look like the hulk, lol.

As a woman, your hormones are different, so you aren't going to bulk in the same manner as a guy would, no need to worry. The woman who do end up looking masculine do it by design--there's no other way, simply because of the sheer amount of planning involved. So don't worry about that :)

[ScruffyNerfHerder]

You are going to want to train more in the endurance spectrum of parameters, let me give you some.

For sets and reps, that means 3 sets of about 12-15 reps. For each rep, count to 3 for both parts of the movement. So if you are picking up a weight, count to three, and when putting it down, count to three (a total of six counts per rep). Do each set until failure, as described before (so if 15 reps, you can do 15 with perfect form, but not 16--choose a weight accordingly).

Rest about 30-60 seconds in between sets (longer for strength and mass building).

[ScruffyNerfHerder]

If you are just starting out, don't even worry about using heavy weights for now. Use either light weights or just body weight, so you can learn how to do the exercises with proper form--that's really important.

So, I would recommend just starting out with bodyweight. Get used to how the exercises work first.

Also, do cardio. I'd recommend walking first thing in the morning on an empty stomach. Do it for 20 minutes for the first week. Then the second week, 25 minutes. Work your way up to an hour, if you like the walking. You can instead use a bicycle at the gym (I think that's better than a treadmill, personally--lower impact on your joints).

[theviewfrmhere]

Thank you so just like treadmill it? I guess I walked a lot lost weight but I plateaued. like weight terrify me I'm competive and alphaish I'm truly scared of getting into a pissing match with some roided out tool god I'm such a spaz

[anonymous010101]

@theviewfrmhere , plus most guys take cretin or supplements that bulk them up or extreme protein shake. and the women u see "Bulk" take those supplements...

[theviewfrmhere]

Thank you

[ScruffyNerfHerder]

Drink a LOT more water during the day--it helps flush toxins out of your body, helps break down fat, keeps your muscles and joints healthy and lubricated.

And lastly, nutrition. For about a week, just write down what you are eating and drinking throughout the day. On week two, think about one thing you can change that is healthier, and make that change. Do that every week, spend just a few minutes every weekend learning one new thing about nutrition, and implement it. Over time, you'll learn what good nutrition really is--it's key to losing weight. Start off by learning about BMR.

That should give you plenty to digest for now--in fact, almost too much, lol. The important thing is get started, and if you feel overwhelmed, think of it this way: choose only one thing to learn about health and fitness that week, and feel guilt free about the rest

@theviewfrmhere

[theviewfrmhere]

Cool thanks

[truthbeknown]

I circuit train. I do 6 different exercises in different muscle groups. I go through each circuit 3 times with a 2-5 min rest in between. So each exercise gets 3 sets. I have never liked doing 3 sets in a row on the same muscle because I like that muscle to rest and not fatigue too quickly. I find I can lift more. After the circuits I so some other misc stuff and I am out in about 1 hour.

[anonymous010101]

ohh. i'll have to try that one then.. start my sxcersis on one machine and finish my excrsise on that machine..

[anonymous010101]

sorry for the spelling my phone is cracking up... it must be on Coc

[truthbeknown]

LOL...

[anonymous010101]

or maybe the owner is on Coc

[AestheticsFtw]

for one exercise such as the incline bench, i do about 7 sets, 2 light sets to pump blood, 2 working sets 8-12 rep range, 1 really heavy set and then a drop set.

If you want to grow, do high volume and short rest time, doing 3 sets won't do shit

[anonymous010101]

i'm already grown... just planning to go above and beyond

[Michael_Rc46]

Depends on what I'm doing. I do more sets on legs than on arms

[Klaatu51]

when i was workin out... only 1 bascally o_O

[anonymous010101]

Any stretch Marks?

[Klaatu51]

stilll have em 8)

[anonymous010101]

shiiiieeeeeeetttt