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training frequency and sets

Posted: Sat Oct 05, 2013 9:06 am
by naskonasko
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?

Re: training frequency and sets

Posted: Sat Oct 05, 2013 9:21 am
by stuward
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.

Re: training frequency and sets

Posted: Sat Oct 05, 2013 9:24 am
by led7x
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

Re: training frequency and sets

Posted: Wed Oct 23, 2013 7:46 am
by Jungledoc
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.

Re: training frequency and sets

Posted: Sun Oct 27, 2013 2:36 am
by Crow
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;