Beginner questions about reps and rest between sets

[LionelRichie]

I am fairly new to weights and am trying to figure out the right way to train at the gym. When I read the different routines there are 2 areas that confuse me:

1. how much time should be spent between sets? exercises?

2. when I read 3 sets of 8-12 reps, does that mean the same weight for each set (i.e. 100 LBS for each set)? I've found that to stay in the 10-12 rep range I need to decrease weight each set, is that ok?

any help is appreciated.

 

[Tommyblifts]

What is your goal? People use different techniques depending what your goal is. I would think most people agree 90 seconds between sets is pretty normal. As far as sets and reps go your goal is to increase weight as you go. For example 3 sets 80, 90, 100. Once we know your goal we can give you more info.

 

[HIT4ME]

The answers to your questions depend on your overall training routine. People who lift heavy and low reps generally need more time between sets, and people who go a little lighter/higher reps generally need less rest between sets. 1-2 minutes rest is typical, and I have been known to take 5 minutes after a deadlift or squat, maybe even 10 minutes. I try to push, but also want to make sure I'm ready to go all out.

If you are lifting with a heavy weight that only allows 5 reps, you will need 2-3 minutes between sets in general. Doing the same thing in the 10-12 rep range will require 1 minute rests, in general.

As far as the weight on each set - this depends on your strategy also. If you are doing 5 X 5 your goal is to pick a weight that you can stick with for 5 reps, for all 5 sets. If you are focused on training to failure, what you are doing dropping weight is also appropriate. The issue doing it the way you are, is that at 3 sets of every exercise, and going to failure and so far into fatigue, you are going to stress your CNS and have the potential to over train - but if you are sensitive to that and pay attention, you can make adjustments to avoid this.

 

[LionelRichie]

What is your goal? People use different techniques depending what your goal is. I would think most people agree 90 seconds between sets is pretty normal. As far as sets and reps go your goal is to increase weight as you go. For example 3 sets 80, 90, 100. Once we know your goal we can give you more info.

I'm just a middle-aged guy trying to get in shape but enjoy the gym and making gains is mentally important to keep me motivated.

When I read workouts that have 3 x 10, does that imply the same weight for each set? Wouldn't the first set be easier and then the last hardest based on getting tired?

From everything i've read (again I'm new), I want to stay in the 8-12 rep range. If I am going to do 3-4 sets of a specific exercise what should my approach be? Is it better to have easier sets early in the exercise or can I lower the weight on each set to maintain the 8-12 rep range?

 

[compudog]

As a beginner, rather than concentrating on sets/reps, you're probably better off learning the basic movements. Part of that learning process is figuring out how to "load" the movement, which means, how to add weight. As you learn how to load the movements, you'll figure out more of the details, like rest time, number of sets, and so on. So there are 4 basic movements; push, pull, hip hinge, and legs. Push and pull are arm movements, hip hinge is posterior chain, and legs are legs. Push movements are also called press, pull movements are rows (bicep curls are a specialised kind of row IMO), hip hinge is squats and deadlifts, and legs is basically leg press and leg curl.

So, presses are; bench press, overhead press, and variations.
Pulls are; barbell rows, dumbbell rows, machine rows, and variations.
Hip Hinge is; deadlift and squat, and variations.

3 sets of 10 is a good place to start, although, I will say that if you're not familiar with how to perform the above movements, you're best off getting someone to show you how, or at least doing some research on youtube to familiarise yourself with the techniques. I see a lot of girls correctly performing these movements, and not a lot of men. I also see a lot of girls getting instruction from personal trainers, and not a lot of men doing that. If I were to start over I would lift like a girl and get a trainer to show me how right away.

 

[Tommyblifts]

I agree with compudog, focus on the mechanics and technique at a lower weight and grow from there.

 

[LeanEngineer]

Yea once you get the form down pat the weight will come. But theres a whole bunch of rep ranges and rest periods out there for whatever goal youre trying to hit. For strength lower reps more sets longer rest, for building muscle i would say around 8-12 is a good rep range from 3-4 sets and getting a good pump with a minute or two of rest. And cutting little rest higher reps

 

[LionelRichie]

Yea once you get the form down pat the weight will come. But theres a whole bunch of rep ranges and rest periods out there for whatever goal youre trying to hit. For strength lower reps more sets longer rest, for building muscle i would say around 8-12 is a good rep range from 3-4 sets and getting a good pump with a minute or two of rest. And cutting little rest higher reps

thanks for the input.

when doing 3-4 sets in the 8-12 rep range how much weight do you do? Is it the same for each set or do you increase / decrease each set? it seems like if I do the same for each set the first sets are fairly easy and the last get more challenging. Should I adjust weight to work equally hard across each set?

 

[amarula]

thanks for the input.

when doing 3-4 sets in the 8-12 rep range how much weight do you do? Is it the same for each set or do you increase / decrease each set? it seems like if I do the same for each set the first sets are fairly easy and the last get more challenging. Should I adjust weight to work equally hard across each set?

Use the same weight every set. if you can lift all sets for all the reps you then increase the load about 3-5% in the next workout and repeat the process.
If I were you I would shoot to lower reps ranges, 4-6 reps to start gaining strength

 

[LeanEngineer]

thanks for the input.

when doing 3-4 sets in the 8-12 rep range how much weight do you do? Is it the same for each set or do you increase / decrease each set? it seems like if I do the same for each set the first sets are fairly easy and the last get more challenging. Should I adjust weight to work equally hard across each set?

Usually I keep it at the same weight and if I get like 10 to 12 on every set then I'll bump up the weight ha