training frequency and sets

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, darshana, stuward

Post Reply
naskonasko
n00b
n00b
Posts: 10
Joined: Mon Aug 15, 2011 6:01 am

training frequency and sets

Post by naskonasko » Sat Oct 05, 2013 9:06 am

Hi,

just a newbie question:

"Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week."

so I have to train 3 times a week chest and 3 times a week back, etc? Also, I guess 12 RM means 12 repetitions?

User avatar
stuward
moderator
moderator
Posts: 6619
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: training frequency and sets

Post by stuward » Sat Oct 05, 2013 9:21 am

Yes, I have no issue with the 3 times a week part. The 12 rep part is problematic. When doing 12 rep sets, as you fatigue, reps tend to get sloppy and form breaks down long before failure. It's usually better to work with multiple lower rep sets and progress in that manner. You can still use 60% of your 1RM if you want and progress steadily. At any rate, it's hard to know what your 1RM is because you progress relatively rapidly as a beginner. With this in mind, Starting Strength (based on 3 sets of 5, 3 times a week) is likely the fastest and most effective way for a beginner to get stronger.
Last edited by stuward on Sat Oct 05, 2013 9:27 am, edited 1 time in total.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

led7x
Novice
Novice
Posts: 70
Joined: Fri Sep 21, 2012 8:47 am
Location: Croatia

Re: training frequency and sets

Post by led7x » Sat Oct 05, 2013 9:24 am

RM - repetition maximum. If your 1RM is 100kg, 60% 1RM is 60kg so you do 12 reps with 60kg.

EDIT: didn't see your post stu

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: training frequency and sets

Post by Jungledoc » Wed Oct 23, 2013 7:46 am

It's not saying to do 12 reps. "12RM" is a load. Whoever wrote this is saying that a 12RM is about equal to 60% of the 1RM, and he is suggesting this amount of weight for a beginner's strength training. He doesn't say anything about a set-rep scheme in this quote, so I assume that is mentioned elsewhere in what he wrote.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Crow
Apprentice
Apprentice
Posts: 166
Joined: Sun Feb 17, 2013 11:14 am

Re: training frequency and sets

Post by Crow » Sun Oct 27, 2013 2:36 am

Jungledoc is right. Here is the link (Strength Dose-Response Curve): http://www.exrx.net/WeightTraining/Research.html" onclick="window.open(this.href);return false;

Post Reply