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Exercise - What Does 3-4 Sets Of 20-25 Reps Mean


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#1 MTS1978

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Posted 2011-03-20 23:11:44

OK - so I am following these instructions for various exercises.

With regard to crunches, the istructions say "Perform three to four sets of 20 to 25 repetitions three times per week." could someone explain to me what they mean by that? Do they mean to do 3 sessions a week, and it each session do a total of 60 to 100 crunches (i.e. 3x20 to 4x25). So should that be done all in one sitting? So, lets say my regime comprises of:

Crunches - three to four sets of 20 to 25 repetitions three times per week
Leg Raises - three to four sets of 20 to 25 repetitions three times per week
Push ups - as many repetitions as possible for three to four sets twice per week
Standing push ups - 20 to 25 repetitions for three to four sets twice per week.

So, in one session, I understand I should do:
25 x crunches, then 25 x leg raises, then (say) 25 push ups, then 25 standing push ups...... then crunchs, leg raises, push ups, standing pushins, ..... then crunchs, leg raises, push ups, standing pushins again...... and possibly one more if I can manage it?
And I should do this 3 times a week.

If that is correct, is there any benefit to doing it every day except one set in the morning and one set in the evening?

Thanks in advance.




#2 WarpSpeed

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Posted 2011-03-20 23:42:01

No the term "reps" refers to a group of exercises with a break in between..Do a set of reps 25 crunches for example and either do another region exercise or just take a break and then do another set about 10 to 15 minutes later..

So exercise your legs for example then while resting them maybe do some curls and work your biceps in the upper body..

So 3 or 4 sets of 20 to 25 reps 3 times per week is every other day do that number of reps with a break in between each set of reps..

Edit: I just read the rest more closely you should alternate between upper and lower body reps to provide the break I describe to the region being worked.. As follows for example

Crunches - three to four sets of 20 to 25 repetitions three times per week
Push ups - as many repetitions as possible for three to four sets twice per week
Leg Raises - three to four sets of 20 to 25 repetitions three times per week
Standing push ups - 20 to 25 repetitions for three to four sets twice per week.

Leg raises and crunches both work similar regional muscles so you won't get the best result and can injure yourself if you don't rest between sets of reps in that region, same with push ups..

The push ups though you should set a number and push yourself towards that number but without straining yourself, give yourself a goal or else you won't push yourself hard enough but make it both difficult and reasonable as well..

Edited by WarpSpeed, 2011-03-20 23:50:49.


#3 happyrobert

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Posted 2011-03-21 00:25:28

Yep, except that sets should have 60-90 second breaks between them. 10 minutes is detrimental to the workout.

#4 robblok

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Posted 2011-03-21 08:59:03

Yep, except that sets should have 60-90 second breaks between them. 10 minutes is detrimental to the workout.

Indeed the 10-15 minutes is totally wrong. I go up to 2 minutes sometimes 2 and a half minute as rest. This of course depends on the exercise and weight. A deadlift of 4 x 8 with a decent weight needs more time for recovery then some crunches.

#5 MTS1978

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Posted 2011-03-21 21:30:47

Thanks guys.

Think I get the idea.

So - at the moment I can do about 20-30 "reps" of each exercise, then that's it ...... I'm cooked! So, repeating the cycle once, let alone 3 or 4 times in one session is out of the question.

So, would I be better off doing say 10-15 of each, and repeating 3 cycles, or maybe 10 of each, and repeating 4 cycles? Altogether, it is "more" reps in a single session...... and gradually build up the number of reps per cycle?

Thanks.

#6 robblok

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Posted 2011-03-21 21:48:14

Thanks guys.

Think I get the idea.

So - at the moment I can do about 20-30 "reps" of each exercise, then that's it ...... I'm cooked! So, repeating the cycle once, let alone 3 or 4 times in one session is out of the question.

So, would I be better off doing say 10-15 of each, and repeating 3 cycles, or maybe 10 of each, and repeating 4 cycles? Altogether, it is "more" reps in a single session...... and gradually build up the number of reps per cycle?

Thanks.

4 cycles and building it up is better.

Also there will come a time that you are too strong for these exercises then you need weights. Or other exercises.

#7 MTS1978

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Posted 2011-03-21 22:03:02


Thanks guys.

Think I get the idea.

So - at the moment I can do about 20-30 "reps" of each exercise, then that's it ...... I'm cooked! So, repeating the cycle once, let alone 3 or 4 times in one session is out of the question.

So, would I be better off doing say 10-15 of each, and repeating 3 cycles, or maybe 10 of each, and repeating 4 cycles? Altogether, it is "more" reps in a single session...... and gradually build up the number of reps per cycle?

Thanks.

4 cycles and building it up is better.

Also there will come a time that you are too strong for these exercises then you need weights. Or other exercises.


I think I'll do it such that I add one per day (one rep that is).

Roughly - at what stage do you think that I will be "too strong" for these exercises? When I can do say 20 reps of each, 20, 40,....... ??? As a guide, so that when I aproach the threshold I can start making plans accordingly. I would imagine exercise suffers from the law of deminishing returns...... the more in shape I get, the less I will weigh, so the muscles will need to work less...... as well as getting stronger in their own right. Am I correct?

#8 Wrong Turn

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Posted 2011-03-22 07:26:37

With regard to crunches,


A quick note about the abdominal muscles (abs).

The are small muscles and it's easy to over-train them.

#9 robblok

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Posted 2011-03-22 09:29:55

With regard to crunches,


A quick note about the abdominal muscles (abs).

The are small muscles and it's easy to over-train them.

I would not even bother with them and just do stuff liks squats (even without weight it will help)

#10 robblok

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Posted 2011-03-22 09:32:23



Thanks guys.

Think I get the idea.

So - at the moment I can do about 20-30 "reps" of each exercise, then that's it ...... I'm cooked! So, repeating the cycle once, let alone 3 or 4 times in one session is out of the question.

So, would I be better off doing say 10-15 of each, and repeating 3 cycles, or maybe 10 of each, and repeating 4 cycles? Altogether, it is "more" reps in a single session...... and gradually build up the number of reps per cycle?

Thanks.

4 cycles and building it up is better.

Also there will come a time that you are too strong for these exercises then you need weights. Or other exercises.


I think I'll do it such that I add one per day (one rep that is).

Roughly - at what stage do you think that I will be "too strong" for these exercises? When I can do say 20 reps of each, 20, 40,....... ??? As a guide, so that when I aproach the threshold I can start making plans accordingly. I would imagine exercise suffers from the law of deminishing returns...... the more in shape I get, the less I will weigh, so the muscles will need to work less...... as well as getting stronger in their own right. Am I correct?


Its hard to say and if you don't want to build up any muscles then you could up the reps indefinitely. If you have room (and money) and will spend a lot of time here but no gym available i would buy a power rack. Just like i have. Remember you cant really stop exercising you will always need it for your health. You could also just buy PX90 stuff. (im not a fan of that but some are)





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