A Question About Reps

**bran sao** · Posted On: 1/18/2007 10:48am

I'm about a week into the 20-rep squat routine, and the squatting is going great. But I find that after the squats I'm too exausted to be able to do sufficient numbers of reps in my sets of dips, chins, etc.

My question: which of the two following options is better:

1. Doing, say, 30 dips total, in whatever way I can, i.e. very small sets or possibly even 30 sets of one.

2. Doing set sets, i.e. 10x3, 6x5, etc.

^ The problem with #2 is I'm just too exhausted to do reps in a row. I'm wondering if #1 is a waste of time at all.

**Bang!** · Posted On: 1/18/2007 10:54am

The answer is a carbohydrate replacement drink while you're working out.

Unless you're doing something seriously wrong, the squats should not be taxing your upper body (an exception is if they're causing shoulder soreness). Assuming that you're not completely out of breath, or are at least resting after the squats, your issue is more one of general fatigue and mental focus. AM I RITE, FELLA?

Odds are that pre/intra-workout nutrition will solve most of your problems -- at least those beyond being overly ambitious about your new workout routine.

BTW, shoulder soreness after squatting is very bad.

**PirateJon** · Posted On: 1/18/2007 1:08pm

3. Rest like 10 minutes then do your upper body work.

**bran sao** · Posted On: 1/18/2007 1:42pm

^ So is the answer that doing the reps in a row (i.e. 5x5) is superior than doing 25 total reps?

**Bang!** · Posted On: 1/18/2007 1:45pm

Nobody said that. The answer depends on your goals.

**Mr. Mantis** · Posted On: 1/18/2007 4:17pm

Are you drinking milk?

**Bang!** · Posted On: 1/18/2007 5:00pm

Everybody's an expoit.

**bran sao** · Posted On: 1/18/2007 5:35pm

Originally Posted by Repulsive Monkey

Nobody said that. The answer depends on your goals.

What goals the two methods I've layed out imply?

**feedback** · Posted On: 1/18/2007 7:01pm

I think the goals implied as defined by the ASCM are: 4-6 reps = strength gains, 10 for hypertrophy, and 15+ endurance. at least, 4-6 I'm sure is strength

**Bang!** · Posted On: 1/18/2007 7:54pm

Those are good guidelines (the way someone responds being the ultimate test), but beginning exercisers are generally so inefficient (from a neuromuscular standpoint) that more is generally better.*

*This is provided that a) they've gradually increased volume over the first little while to develop sufficient connective tissue and tendon strength and b) they're not over-training like complete jackholes.

Bran Sao, if you're just starting to work out, I'd recommend keeping the weight under 50% of your own bodyweight and keeping the rep range between 8 and 15, with three or four sets at a go. Your body may simply be telling you to quit fucking with it, as it hasn't had time to adapt to such a weird (and potentially dangerous) new set of demands.