The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: sets and reps

  1. #1
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    sets and reps

    what are some good sets and reps for hypertrophy, maximum strength, and endurance. i need all thre for boxing so i was wondering should I also change up sets and reps everyweek or so?

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  3. #2
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    10-8-6

  4. #3
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    Good to see another boxer on here.

  5. #4
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    not trying to sound like an idiot but what is 10-8-6

  6. #5
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    10 reps, rest, 8 reps, rest, 6 reps...keep em frequent and intense.

  7. #6
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    5x5 is pretty much the best combination of strength and hypertrophy you can get.

  8. #7
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    thanks.

  9. #8
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    Quote Originally Posted by RedSpikeyThing View Post
    5x5 is pretty much the best combination of strength and hypertrophy you can get.
    5 reps gives me strength and a little size, higher reps does more for me for size. Everyones different I guess. I agree with something like was said above;
    5/8/10-12 for most muscle groups. But for me some muscle groups respond better to different rep ranges. Eg for calves I do 10/15/20 ranges. Only way to find out what works best for you is to do it.

  10. #9
    Getting un-streamlined Progress's Avatar
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    There is no ideal rep range. They vary on an individual basis. Over time and observance of your own strength and size gains you should be able to find what works best for you.

  11. #10
    cakin Cirino83's Avatar
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    Quote Originally Posted by Progress View Post
    There is no ideal rep range. They vary on an individual basis. Over time and observance of your own strength and size gains you should be able to find what works best for you.
    I agree 100%. I am using BGB routine for a few months now and every once in a while I will change the 5x5 scheme to 3x10 or vary other sets/reps to try to shock my muscles. For the most part I stick to the original guideline.

  12. #11
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    alright. so for sets it could range anywhere from 2-6 and sets range anywhere between 1-20?

  13. #12
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    bump

  14. #13
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    bump

  15. #14
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    Quote Originally Posted by YoungHypnotiq View Post
    alright. so for sets it could range anywhere from 0-infinity and sets range anywhere between 0-infinity
    Fixed for failure of observance.

    If you are struggling to put together set/rep schemes, perhaps you should consider a routine already published on this site and work with that until you get comfortable enough to make your own.

  16. #15
    Risk10k Clifford Gillmore's Avatar
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    Joe Defranco just posted an article on www.elitefts.com in a follow up to his Westside for skinny bastards program, it covers alot of this that may interest you.

  17. #16
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    I just read it. but all i really want is a list of different rep/set ranges that I could use for strength, hypertrophy, and endurance.

  18. #17
    cakin Cirino83's Avatar
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    Quote Originally Posted by YoungHypnotiq View Post
    I just read it. but all i really want is a list of different rep/set ranges that I could use for strength, hypertrophy, and endurance.
    I would say
    strength - 5 sets x5 reps
    hypertrophy 8-12 reps per set
    endurance 15-20 reps per set
    Last edited by Cirino83; 04-01-2007 at 12:33 PM.

  19. #18
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    thanks. and for hyper adn endurance i should do 3 sets?

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