Best number of reps and sets?

H

hobkirk

0
I'm 64, need to lose 45#, and need to build muscle for general health and cycling. I joined a gym 2 months ago and I've been going 3 times a week. I am currently using the circuit machines rather than free weights (I may change that in the future, but for now the machines are very convenient). I did a little web surfing but would like to confirm my conclusions.
  1. Is the best way to build muscle to set the machines so I can only do a max of 5-8 reps?
  2. Is it best to do one set of reps on all twelve machines and then start again? It currently takes me 15-20 minutes to do one set.
  3. Is 3 sets a good number? I only rest about a minute between sets.
  4. Is there a better word or phrase that "circuit machines"?
The above routine (with 20-minute cardio to warm up and 10 minutes of stretching afterward) is definitely having benefits. But maybe there's a better way.

Thanks
 
1. 5-8 reps is a good rep range for building muscle mass, but I wouldn't be too keen to get that heavy on the circuit machines, especially in the more isolated movements they have (eg leg curls/extensions) because of the increased pressure on the joints.

2. Doing each exercise once before repeating is the way circuits work. This is a good way to maintain almost constant movement under load, which is great for burning lots of energy and improving the cardiovascular system. For increasing muscle mass, this may not be the best method, however, as you need both muscular recovery and energy pathway recovery to do the same exercise as effectively a second or third time around.

3. 15-20x3 = 45-60min, which is a fairly ideal time to get your training in. As I said in the previous point, circuit training may not be the best approach for increasing muscle mass, but 3 sets of 5-8 reps is usually a good way to pack on some muscle. You will probably find more success at building muscle by doing 3 warm up sets per exercise followed by 3 work sets of 5 reps each, with a couple minutes rest between each work set. This might look like:

Leg Press
- Warm Up 1: 5x40kg
- Warm Up 2: 5x60kg
- Warm Up 3: 5x80kg
- Work Sets: 3x5x100kg

...and then once you've completed all sets move onto the next exercise. Naturally, this method would mean that a 12 exercises per session would be a bad idea, as you'd be there for significantly longer than 45-60min - possibly several hours. 3-5 exercises would likely be a better bet, consisting of at least one leg exercise, one upper body push/press, and one pull, with the option of 1-2 additional exercises.

4. There may be a better word for it, but most of us know what you're referring to, and I think "circuit machines" gives us a good idea of what they are, how they're set up and how they're intended to be used. Often they're Nautilus machines, but any number of companies may produce such 12-machine circuits which often have their own little area in big gyms.
 
hobkirk said:
The above routine (with 20-minute cardio to warm up and 10 minutes of stretching afterward) is definitely having benefits. But maybe there's a better way.

Thanks
Click to expand...

If it's not broke, don't fix it. If you get to the point where you're not losing weight and/or not building muscle like you were at first, then you may want to consider switching things up.

1. For building muscle, you can go as high as 3 sets of 10, even 12 reps. Use a weight that'll be difficult for you to complete the entire workout, but you don't always need to push yourself to failure.

2. I'm not really sure. I have no experience with circuit routines (one set of each exercise, then repeat) so I'm afraid I cannot comment on that.

3. 3 sets of 8-12 reps is pretty standard.

4. Just "machine" is sufficient. There are several different types of machines (cable, lever, etc...), but they're usually grouped together in typical nomenclature.

I think you'll find that as you get used to the exercises and used to working out in general, you may want to move onto free weights. That is a good switch and many people consider free weights to be superior to machines in every way. Make the switch when you feel comfortable.

Also, many people fail to recognize the importance one's diet plays in losing weight or building muscle. Diet is just as important as working out, if not more so. Take a few minutes to read through the stickies in the nutrition forum.

Hope this helps.
 
For weight loss your right on with the 1 minute rest. I would focus on moves that give a good cardio response, ie squat to press, lunge. Work at a higher cadence but maintain control. I'd probably try to focus on the free weights if you can. You simply activate way more muscles using them.

You might periodize your program with a weight loss cycle and a strength cycle. Or even a weight loss cycle and an endurance cycle.
 
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