Thread: 20 rep sets
10-12-2004, 10:11 AM #1
20 rep sets
Ive always read heavy weight low reps for mass,well since ive went to 20 rep
squats ive had the best gains.
My question is if 20 reps is good for legs why not 20 rep curls or 20 rep bench
Im going to try it!
10-12-2004, 10:21 AM #2Originally Posted by test is best
A simple way to find a good rep-range for your particular muscle make-up is to try calculating your Power Factor - see what give you the highest result... everyone is different...
PF = (REPS*SETS)/TIME
10-12-2004, 10:26 AM #3Originally Posted by Warrior
10-12-2004, 10:35 AM #4Originally Posted by test is best
Here is how I apply the Charles Staley method very other- or every third... it leaves you feeling like someone beat you with a bat from your upper arms down to your forearms... so don't do it too often - dependent on your training level...
You want to keep the reps at about 10-15 - so adjust the load as you go. But the first 5 minutes of each should be relatively easy.
Superset A, 20 minutes (not 10... not 15 - 20 mikes!)
[A-1] Standing Barbell Curls, around 10 reps
[A-2] Rope Tricep Extensions, around 12-15 reps
Rest 10 minutes - or once the swelling goes down... then...
Superset B, another 20 minutes
[B-1] Tricep Cambered Extensions, around 10 reps
[B-2] Reverse Grip Cambered Curls, around 12-15 reps
10-12-2004, 05:02 PM #5Anabolic Member
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- Jun 2004
Everyone is different so I say go for it. High volume has worked for me escpecially strength and toning. Like Warrior said you have different % of slow/fast twitch muscles fibers which may be the reason you are seeing some results. Supersets,trisets & Giant sets are absolutely needed IMO.
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