I currently use 6-8 reps as with a 5/5 cadence (5 secs to lift and 5 to lower) that gives a pretty good time under tension. If you use a faster rep speed, then a few more reps would be better; say 8-12, which is quite a common one. People occasionally go for higher rep ranges like 12-15, but in general something around the range of 4-12 is best. Very low reps (like 1-5) are generally used for strength building, whereas higher rep ranges (12+) are generally more for endurance. Fior muscle building / maintaining muscle anywhere within the 6-12 rep range is pretty usual.
Although saying that; you would still build muscle whatever rep range you use as long as you did as much as you could and progressively incresed the resistance as you get stronger. Those rep ranges I outlines abpove are generally the ranges that work best and are put into practice though.
So in answer to your question; around 8-12 reps would probably be a wise choice regardless of what speed you lift at. But always try to keep the reps controllled and smooth
Right into my 6th week now and seem to have hit a 'wall', so far I've lost 8 pounds (160 now) but can't seem to shift any more, i know i've lost weight and more importantly 'fat' but not sure where else to go with this, i limit my calorie intake to 1500 a day so not sure if i should go lower in case i start burning off muscle.
Any tips on what i could be doing to get going again? I'll post half way pics later
Right into my 6th week now and seem to have hit a 'wall', so far I've lost 8 pounds (160 now) but can't seem to shift any more, i know i've lost weight and more importantly 'fat' but not sure where else to go with this, i limit my calorie intake to 1500 a day so not sure if i should go lower in case i start burning off muscle.
Any tips on what i could be doing to get going again? I'll post half way pics later
Well done so far.
I hit a wall a few weeks back, I hated it. I was eating mostly well and seeing no real benefit from it. How you feeling within yourself at the minute? How long have you been stuck for?
I seemed to slowly reduce the amount of weight I was losing then it seemed to stall, then start picking up again, probably over the course of a couple of weeks.
I know it doesnt help, but just stick with it.
Are you feeling particularly stressed or anything?
Right into my 6th week now and seem to have hit a 'wall', so far I've lost 8 pounds (160 now) but can't seem to shift any more, i know i've lost weight and more importantly 'fat' but not sure where else to go with this, i limit my calorie intake to 1500 a day so not sure if i should go lower in case i start burning off muscle.
Any tips on what i could be doing to get going again? I'll post half way pics later
Gdesignboy, you say you limit to 1500cals aday? is that all the time, everyday?
if so try eating a couple hundred more for a week or so, may find you start losing again.
Hi Device, I'll let myself have a few treats at the weekend but nothing substantial, about 400 - 500 extra cals over 2 days.
As For lardass, not stressed that i can think of to be honest, just a little frustrated from trying my best to lose weight and not getting the gains i expected. Been stuck at this weight for around a week and a half now
If its only been a week and a half then i wouldnt worry about it.
i only ever weighted myself every 2weeks, when i started doing it. sometimes i'd maybe lose 1-2lb , then end of the following 2 weeks i'd lose 8lbs+, so just keep at it.
Just been looking at the Daniel Craig workout which hopefully i'll be starting in a few weeks time, was wondering about how exactly it is done. As there are three different muscle group 'pairings'. Are these all done in the one session or do you work back/chest one day, arms/midsection another day and Legs/ Shoulders/ Rib Cage on the final day?
Got a nice surprise when i weighed myself this morning and found that I have dropped 2 pounds and also gone just under 20% body fat
