How to set up rep/set/weight per rep for routine?

45 rep

MemberShelbyville, IN

I already know my goals, and the workouts I want to use. The only problem is I am not fully sure how to get the most out of my routine.

Should I max out on each machine/lift and then do a percentage of max?

How many reps in each set?

Are there any good links/website for setting up a routine?

Sorry if you don't understand my question.

23k rep

MemberBellingham, WA

Have you ever weight trained before? What's your experience level?

0 rep

This is just me talking, but my trainer starts me off at 35% of my max lets say on the Bench, which is 45 lbs, and 12 reps, then he ups it to 50% which is 65 lbs for 12 reps, then up to 85% which is 85 lbs for 10 reps, then my max at 125 lbs for one rep, then he brings its back down to 85%, 50%,35% for burnout (failure) rock on useroperated! you'll get it!

147 rep

it all depends what is your weight goal. Whether to gain muscle mass or to loose body weight.

8.1k rep

O₂i | OwnerLake City, MN

We follow the Delorme's Principle in our S.L.E.D. program routines.

Three sets of 10 repetitions at 50%/75%/100%. So if the most you can lift on the third set is 100 lbs, then your second set should be 75 lbs and your first set is 50 lbs. When you can do 10 reps on the third set, raise the weights then try to so as many as you can at the new weight and work your way back up to 10 reps.

580 rep

MemberSt. Peters, MO

What are your goals? Different rep ranges are used for different goals, like 2-5 strength 6-12 hypertyophy, anything above 12(at the very most, and rare to do) is just pointless IMO(unless your the Iron Guru). The three sets of 10 is a nice basic, easy to follow set up that will show results. If your working out more than three days a week tho, I would not suggest that you max out every time you exercised, just when you feel your reps are going up, and you can do over 10, and you are ready, bump the weight up(say 5lbs total) and shoot for 10 reps.

Also, if you are having a hard time with how much weight and rep range, I would not suggest you make your own routine. Many people make the mistake of throwing together the exercises they like for specific body parts, and hit the gym. It is a little more complex than that, until you have a lot of knowledge, and I mean A LOT, I would follow proven workout routines in which you can find online.

8.1k rep

O₂i | OwnerLake City, MN

Corey made a great point in his second paragraph. Make sure your program is properly balanced so your not working one side of the body more than the other. That can lead to injuries you'll most likely get outside of the gym and not realize it was the workout you were doing that caused it.

I tend to be "posterior heavy" in the workouts I write. Meaning I will make sure the hamstrings are strong and limber, not overly heavy on the quads. I will also have more upper body pulling exercises than pushing exercises. Not only good for your posture but also helps protect your rotator cuff.

19 rep

Thanks for the good information!

19 rep

Consider hiring a trainer in the beginning to avoid injury. They can help you determine where you should be. Good luck!