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Thread: Weights - one or multiple sets?

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    Default Weights - one or multiple sets?

    So the jeans that I bought last year are too tight now, prompting me to go to the gym. While reading some info about weight training on the net, I have frequently come across articles stating that the results you get from doing multiple sets are just a tiny bit higher than those you get from doing just one set to exhaustion. Does anyone know about this, and the proper techniques for doing just one set? I'm not concerned about getting too bulky or anything like that, I just want to build up my muscles so I'm a more efficient fat-burning machine and can get into all those jeans that are sitting in my closet snickering at me right now.

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    Default Re: Weights - one or multiple sets?

    From what I read and my own experience (I do a little weightlifting my self), you are correct. There are diminishing returns from each additional set that you do. Think of it this way the difference between doing no sets and one set is a lot bigger than between one set and two sets. Likewise, the difference between doing 2 sets and 1 set is bigger than the difference between doing 2 sets and 3 sets.

    That said, I think doing at least one set to warm up with light weights before doing a set to failure is a good idea.

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    Pamela
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    Default Re: Weights - one or multiple sets?

    Less reps. heavier weights are a routine to build muscle. Heavy!
    Alot of reps, low weight is meant to tone more so than biuld muscle.

    If you feel sore the day after your workout, you worked the muscle. If you don't feel a soreness after a workout, you still worked the muscle, just not to the point of stretching and growth, but more of a tone where you already have muscle at.

    At leat that is what Pro Health and fitness has taught me. But i gained too, so i need to start some cardio along with some slight toning.

    Pamela

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    Default Re: Weights - one or multiple sets?

    Collette, there are two theories about weight lifting. One theory states that you work a muscle or group in sets so that after each set that muscle gets flushed with blood. Then they did this survey where participants did one set to fatigue and achieved the same results. If you are short on time just try the single set .
    If your goal is to lose weight then you are better off with aerobic exercise than anaerobic (weight lifting) because anaerobic calls up glycogen, which is carbohydrates stored in your muscles for energy as opposed to aerobic (step classes, stair climber, treadmill) which calls up fatty acids to provide energy over a prolonged period. Also you want to incorporate as many large muscle groups as possible. You will still build muscle with aerobics, just you will be using more body weight than free weights. With weight lifting ,it will take a lot more varied exercises to accomplish the same thing.
    Both are good for you. In fact it is best to have a program that includes both types of exercise.

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    Default Re: Weights - one or multiple sets?

    colette, it is proven that low weight and high reps is NOT EFFECTIVE. unless you want to build bulky- type muscles, you do NOT want to do high weight with low reps, either- even with that type of weight training, very few women have the genetics (testosterone) to build big muscles.

    so. what you should aim for is three sets of twelve to sixteen reps. use weights that are not too light, not too heavy- near the end of each of your sets, your muscles should nearly reach "failure"; which is when you can physically no longer do another rep.

    the muscles you worked should be pretty sore the next day; this means you worked them hard enough to tear the muscle tissue (which is what you want!!) and your body is now reparing that muscle tissue, toning the muscle in the process. if they are not sore the next day, you need to use heavier weights the next time. if they are sore to the point of severe pain, i mean SEVERE, obviously rest those muscles for awhile and use lighter weights the next time.

    when you are weight training, it is extremely important that you are getting enough protein in your diet. muscles are MADE of protein; one pound of pure muscle contains somewhere between 70 to 105 grams of protein.

    and dont forget your cardio!!

    i am definitely a weight training supporter. when you weight train, you are burning 100% fat, where when you are doing cardio, you are burning 75% fat and 25% muscle...muscle is the stuff that enables you to eat more, AND make those sexy pole tricks seem effortless! good luck collette. let us know how it goes

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    Default Re: Weights - one or multiple sets?

    another interesting fact: a pound of muscle is ONE THIRD (1/3!!!) the size of a pound of fat!!! so even though muscle weighs more, when you are toned you look thinner because you are tighter.

    also i want to add that you should do three different exercises for each muscle you want to work. for example if i am doing legs, i might do 3 sets of 15 (reps) on the leg press, 3 sets of 15 on the leg extension, and 3 sets of 15 squats. (all with rest in between of course!)

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    Default Re: Weights - one or multiple sets?

    Collettecall, have you consulted a personal trainer? Most gyms offer a few free sessions with your membership. I think everybody who chooses to lift should see a trainer at least 2-3 times to learn the basics of weight training. If you don't lift with proper form you could be wasting time and/or injure yourself.

    Here are a few things that are important for building muscle:
    Lift heavier with less reps. With each set grab a heavier weight and lift to almost failure. On the third set, lift to failure. Don't lift too heavy though. Your body will compensate by using improper form and momentum.
    Example Bicep Curls:
    set 1: 5 lbs, 16 reps
    set 2: 7 lbs, 12 reps
    set 3: 10 lbs, 8 reps

    If you don't get enough calories throughout the day, your body will not build muscle. Your after workout snack or meal is really important. Eat a snack balanced with carbs and protein for a good recovery. That way you will feel energetic and not fatigued after a workout. Strength trainers need about 1.5 to 2 grams of protein per kilogram of body weight per day.

    Don't overtrain and don't do the same workout for more than three weeks. Your body will start to get stronger and you will need to add more weight. Plus, the body gets used to a certain workout after awhile and will stop responding.

    Water is so important!!!

    An interesting tip I read recently was that if you stretch during a strength workout (in between reps) you gain more strength. I forget what the % was and I can't find the magazine.

    Good luck! Lifting weights keeps me sane!

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    Default Re: Weights - one or multiple sets?

    the muscles you worked should be pretty sore the next day; this means you worked them hard enough to tear the muscle tissue (which is what you want!!) and your body is now reparing that muscle tissue, toning the muscle in the process
    You do not want to tear your muscle tissue! That is a sign of delayed onset muscle soreness. Basicly the same thing as a muscle strain. You will have to cut out weight training until it is healed up.That will delay your progress. Go easy and work up gradually.

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    Pamela
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    Default Re: Weights - one or multiple sets?

    Yea but Dreamer isn't that the whole point, to rest that group of muscles and not work the same group everyday. Muscle soreness is normal. But not to the point of pain when you are lifting. After you should experience some soreness, i could be wrong, but i heard thats all about the stretching and building part of the muscle. And after the workout is when the muscle actually gows not while working out.
    Correct me if i am wrong.

    Pamela

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    Default Re: Weights - one or multiple sets?

    A friend who is training to be a personal trainer taught me to do pyramids while lifting. This works great to get your muscles to the point of failure, without injuring yourself. Here's how...
    Say for example I was about to do bicep curls, well I set out the 15lbs, 10lb, and 5lbs dumbbells. First I take the 15 pound weights and do 8-12 reps. By the end of that my arms feel pretty tired. So next I drop down to the 10 lb weights and do 8-12 reps until I'm feeling that. By the end, when I get to the 5lbs weights, my muscles are fatiguing so 5lbs is actually feeling like alot---but since it is only 5 lbs, even though I'm tired--I still have the energy to concentrate on form and proper technique. My arms get one hell of a workout doing this, and I'm not doing tons of reps, or lifting super heavy weights.
    It works for any exercise, not just curls.

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    Default Re: Weights - one or multiple sets?

    You've gotten some great advice but I just thought I'd add my two cents. A quick way to lose weight is to combine aerobic exercise and weights. Doing cardio Monday, weights Wednesday and back to cardio Friday. Don't worry getting too bulky too soon. It takes years and intense training, proper diets to look like a bodybuilder. It also depends a lot on your genetics. I've been lifting weights for almost 2 years now and I'm still far from bulky. Start out slow and build your way up if you feel you need to.

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    Default Re: Weights - one or multiple sets?

    Pamela, the purpose of stretching after working out is to restore the flexibility of the muscle. After you workout the muscle remains short and tense. Stretching returns the range of motion about the joint.
    Yes, you need to rest the muscle groups after working out. You shouldn't work the muscles two days in a row. The way to optimize your time is work one set (say upper body) one day then lower body the next.
    You should not work the body until the muscles tear. The reason is that the body repairs all tears with scar material (doesn't stretch) . Therefore you are losing your flexiblity.
    Soreness is okay and normal. A lingering pain is bad. Soreness is usually the result of a build up of sarcolactic acid which is the product of anaerobic exercise.
    The body clears it away and you are back to normal.

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    Pamela
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    Default Re: Weights - one or multiple sets?

    Thank you Dreamer for making a good point i will remember.
    Pamela

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    Default Re: Weights - one or multiple sets?

    Anytime you ask a muscle to do more than it has done before, it will tear (microtears), which causes new growth. You can not tone a muscle unless it has no tone to begin with,,that has been a fraud for years. The only people with no muscle tone are quadrapalegics. Muscle tonus is described as a muscle under continous tension, or a muscle with low contractile strength at rest. If weight loss and tight defined muscles are a goal, CIRCUIT TRAIN

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    Default Re: Weights - one or multiple sets?

    continued,,,pick 6-7 major exercises, pushups, pullups, squats, shoulder presses,,,do 1 set of each in a row,,,rest a minute or two and go around the room 3 times,,cardio and strength training all in one....80%of all weight loss or gain is due to the other 23 hours in a day,,,watch how much you eat,,,the exercise is the icing on the cake

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    Default Re: Weights - one or multiple sets?

    colette: this is a fact: your diet is accountable for 80% of your results. if you eat the wrong shit, but work out, you will never see the body you want.
    i was upset when i learned this. but there really is no way to eat WHATEVER you want and still have a bangin body...for most of us, anyway.
    diet is THE most important aspect.

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