01.07.05
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Q: Hey Joe,
I am currently becoming further accredited for personal
training. I am researching at this stage and that’s
what lead me to your site (excellent by the way).
My question
is, What is the standard reps and sets for weights
loss, and what is the standard reps and sets for Hypertrophy,
and why, what is the methodology behind it?
During my research
I have so far seen no solid base to go from, so I'm
guessing there isn’t one.
Since I am doing
this for an assignment, I guess that the institute
I am studying through wants the orthodox answer. What
should I do?
Thanks,
Jeff
A: Jeff, I know what
you’re going through. When I was studying for
my CSCS, as well as my National Academy of Sports
Medicine Advanced certification, I was always looking
for “hard facts” for every aspect of training.
When studying for certifications, as well as when
I was studying exercise physiology in college, I tried
to find a clear cut answer for everything. For example,
when training for hypertrophy gains, I thought it
was a rule that the duration of the set had to last
between 20-70 seconds. If the set lasted only 18 seconds,
there was no way you could build muscle. This just
isn’t true. Thankfully, after many years of
trial and error, I have “seen the light.”
Unfortunately, I don’t have exact protocols
for you. This is because there aren’t any! What
I can do for you is share with you what I have learned
from many years of “in the trenches” experience.
When training for MAXIMAL STRENGTH,
your main objective should be to try and increase
muscular tension. The 3 ways to do
this are as follows:
-
lifting a maximal load, a.k.a,
the maximal-effort method
-
lifting a sub-maximal load to
failure or near failure, a.k.a, the repeated-effort
method
-
lifting (or throwing) a sub-maximal
load with the highest possible speed, a.k.a, the
dynamic-effort method
This is the reason why I favor conjugate
periodisation over linear periodisation. The conjugate
method or “Westside” method, trains the
max-effort method, dynamic-effort method and repetition
method concurrently throughout the year. I have found
this to be the best way to improve strength.
When training for HYPERTROPHY, I don’t
feel that there is an ideal set & rep scheme.
What I’ve found to be the most important factor
for making gains in hypertrophy is variety
in your training.
I have seen it time and time again.
When bodybuilders switch over to a powerlifting routine,
they add muscle mass to their frames. On the other
hand, when powerlifters adopt bodybuilding methods,
they too add muscle to their frames. The key to hypertrophy
gains is to constantly vary your training methods.
Cycle different exercises, high and low rep schemes,
short and long rest intervals, high and low volumes,
etc. and you will be very happy with your progress.
There are no standard set and rep schemes
for WEIGHT LOSS. In fact, I don’t like using
strength training for weight loss purposes. The goal
of strength training should be to preserve
muscle mass when you’re losing weight.
Weight loss should be accomplished through your diet,
supplementation and your aerobic and/or anaerobic
activity. Contrary to popular belief, high reps with
insignificant weights don’t “cut you up”.
In fact, a better way to maintain muscle mass during
calorie restriction would be through low-rep, low
volume strength training. Remember that your ability
to recuperate is hindered during calorie restriction.
A high-rep, high-volume workout just may be the worst
thing you can do during this time. This is because
your inability to recover from high volume training
may actually end up making you lose muscle mass. This
can end up giving you the “skinny-fat guy”
look.
Hopefully you can benefit from my experience.
Joe D.
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Q: “Coach” Defranco,
You probably won’t post this but i’m sending
it anyway – you’re not fooling anyone
with your bullshit results. I estimate that 50% of
the athletes on your website are juiced up and you
no it! Of the 17 different high school kids you have
pictured, 8 are on roids – dellafave, dray,
ianuzzi, cushing, larkin, mele, DOTTINO!, and demarco.
That’s almost half of your hs kids!!! Your ego
is too big to relize the damage your doing to these
poor kids! And I won’t even mention your pro
guys – diehl, circiu, burt??? Yeah right!!!
Oh yeah you and your dad arnt foolin anyone either
If all your athletes stopped juicin’
you’d just be another no-name personel trainer,
lol!
You’re a fraud.
Not-so-silent Bob
P.S. I hope santa claus brings
you all the drugs that you asked for!
A: “Bob”,
You seem to have a lot to say. Why waste your valuable
time typing on the computer when you can come and
chat with us in person?
For your information, we’re located
at 168 Franklin Turnpike in Waldwick, NJ. When you
walk in the gym, you will see stairs at the right
side of the front desk. Walk down the stairs and then
make a left. Then, follow the smell of chalk, sweat
and ammonia. You’ll find us in the back corner
of the gym in a 500 sq. ft. room training our asses
off.
We would all love to meet you and we’re
even willing to take a drug test if you would like.
Then, you can choose which one of us you would like
to beat the living shit out of you for making ignorant
comments!
Stop by anytime. We’re here all
day,
Joe D.
P.S. On a serious note, before you email
me back, you might want to think about purchasing
Hooked
on Phonics. The Hooked on Phonics program has
worked wonders for illiterate children throughout
the country for many years. I, as well as the thousands
of readers of my website, would greatly appreciate
it.
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