| | | | Login – or – Register All Forums Total Members: 2037 Forums moderator – Forum Admin [email protected] | | | | | | The Message from Forum Admin (moderator) | | | | | | | Topic: | | | | Started By El.Mac (UK, UK, UK) Started on: 1/22/2008 7:37:55 AM, viewed 651 times | | | | Speed and amount of reps. | | | | On exercises, what tempo should I use and how many reps should I work up to before increasing the weight. At the moment, 20 reps for lower body and 10 reps for upper body. How many reps should I perform on these specific exercises before increasing weight. Squat? Deadlift? Pull up? Dip? I also train to positive failure on each. Although I don′t perform deadlifts at the moment as I′m unsure what tempo and rep range to use. | | | | | | | | | | | This Topic has 9 Replies: Displaying – out of Replies: | | | | hduty2 (New Port Richey, Florida, U.S.A.) on 1/22/2008 12:25:25 PM | | | | | Hi El.Mac, For the squat and deadlift, it is just a controlled movement, you dont have to concentrate on any cadance, rather contol. For the Pullup, it should be a deliberate movement, 4 2 4 works well, I personally fall into 3 2 4 cadance on these. 3 seconds up, hold for 2, 4 seconds down. For the dip, start at the top, 4 down, slight prestrech on the pecs and approximately 3 seconds to the top of the movement, do not stop at the bottom of this movement. You can do a quick contraction but in reality it is a supported position and no hold is necessary. As for reps, Upper I prefer 6, when I get 8 or better, i.e. 10, I increase the weight to bring me or my clients back to the 6 rep range. Lower body is different, 8-16 is my choice, once you hit 16 or better, increase the weight. The difference between 8 reps and 10 reps is not much nor is it between 16 and 20. I have had clients that could not even get close to 20 reps, and tended to make better progress with the lower reps for legs. Deads I personally would never go over 7 and usally stay between 5-7. The back is a very sensitive item and too many reps, in my opinion, contribute to an unstability in that area. So 8 -10 Reps upper, 8-16 lower, 5-7 for deadlifts for the best strength and muscular gains is my recommendation. Best Regards, Bill Sahli http://www.ruserious.info | | | | | | Nilbert_Rafer (Muntinlupa, Manila, Philippines) on 1/22/2008 6:35:10 PM | | | | | On speed: do what′s "comfortably slow" for yourself. On reps: hit weights that you can do a minimum of 6 reps. Anything beond 15 reps, add more weight. | | | | | | El.Mac (UK, UK, UK) on 1/23/2008 4:58:04 AM | | | | | Many Thanks Guys. | | | | | | El.Mac (UK, UK, UK) on 1/23/2008 4:59:52 AM | | | | | Also: How much would you increase the weight, each time you hit your target? On: Squats? Pull ups? Dips? Deadlifts? | | | | | | | Page: | | – Next | | | | | | | | | | Please Login : | | | E-Mail: | | | | | | Password: | | | | | | Remember me next time | | | | | | | | | | | | | | or, Register Now | | | and enjoy FREE Membership with Highintensity Fan Club! | | | | | | | | | |