I'm sure these are stupid questions

[Iain]

I'm just back from the gym so excuse any incoherence, I am knackered.

As a change I did full body workout today after having 10 days off or so.

I did:
Bench press 2x8
Squat 1x10
Leg press 1x15
Chins 2x8
Bent-over rows 2x8
Overhead press 2x8

Did I miss anything? I can only train once a week, and deadlifts aren't possible in my gym (cos it is crap). Would this workout be fine as a once a week thing?

Here is the really stupid question. Why do we do sets of 6-15 odd reps? We don't we just do max lifts? Someone explain the biology to me, or I guess safety and injury avoidance could be a factor.

Ready to be told I am stupid, just after a year of training it occurs to me that I have never read the reason why it is we do it this way.

Can anyone post me links to articles/debates to read about the number of reps to do in a set for mass. Ta.

Iain

[Merrida]

Why do you only do one set for legs?

Do you do warm up sets?

Is there any way you can work out more than once a week?

If you have access to a BB or DB's you can do more for legs. (Note: Regardless of your agenda, downplaying your legs means you won't maximize your upper body either).

If once a week is the only time you can make it to the gym, well yes, I suppose it's better than nothing at all, but perhaps if you tried to schedule the time to make it more often, found a closer gym, invested in some home equipment (just the basics), join some type of group competitive sports,...

....you might be a little more pleased with your progress.

[Iain]

Only did one set of squats today as I have never done them before (yes it's true) and normally do leg press. I did leg press today, but as I said, I have been out of conventional training for a little while (tried static contraction).

My agenda does include legs, I just needed to learn squats and will do more in future. Still probably two sets though.

As for the gym thing, I can't afford to join the gym (yearly subscriptions only) and can't afford the £5 one-off fee more than once a week. I go climbing quite frequently and run too.

Anybody explain the answers to my other question?

[Merrida]

Rep ranges vary depending on a number of factors, including your experience and fitness level, as well as your goals and training schedule. The number of reps suggested vary depending on if you're lifting for strength, building mass, leaning out, losing weight, building power, endurance, etc...

They're not etched in stone, and they have parameters.

Ideally after one or two warm up sets, your subsequent sets WILL bring you to muscle failure within that given set number (again depending on goal).

What are your goals?

Two exercises per major muscle group is usually sufficient.

I understand you're saying you cannot afford the gym membership, so you train once a week.... that needs to be encorporated into your goals as well so that you have realistic expectations of what you can achieve.

Question: What do you mean "it's crap" re: deadlifts at your gym? You just need a BB.

As for rep ranges, and a desire to build mass, it's important to understand periodizations so that you get yourself paced appropriately. You need to start on the first step and work your way through.

I honestly don't think you'll gain much mass lifting once per week, but I might be wrong,....it may have more to do with,...if you get yourself to a high enough intensity level while you're there... if you don't get exhausted doing full body at that intensity....

I'm not sure.

[Iain]

I am about 5'8" fairly lean (although within sensible levels my leanness bothers me little, not trying to be a cover model) and 157ish pounds. My basic goal when I started last year was to put on 14 pounds. I was then 140 pounds and so managed it. Would now like another 14 odd pounds.

I was basing that routine on some HIT stuff I read. The gym I use is more of a fitness centre, barbells are fairly rare, there are some. So on deadlifts, do you put the weight on the floor between reps? Or do you hold it off the floor at the lowest point of the motion? Never really done them as unsure of technique, might be able to give them a try. Will involve nicking the bar off the bench press, but few of the people use that anyway.

Would you really recommend twice plus a week? If I shave my already spare lifestyle down some more I may be able to afford it (ish, oh well being a student is all about debt I suppose)

I'm eating well, five times a day. Quite enjoy it.

My aim is overall health at 170 pounds and sensible levels of fat.

Thanks

[Symzie]

I'm sure I'll be corrected if i'm wrong, but as i understand it

1-6 reps for maximising strength
6-12 reps for maximising muscle gain
12 reps and above for stamina

But I'm sure that this is a generalisation and there would be many other factors