Express tone, in a row or each exercise is 5 sets?

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    Express tone, in a row or each exercise is 5 sets?

    I am at 2. day now. I did first day like this: I did 5 sets for each. Then moved to another exercise.

    But is it in a row? FOr example, for second day, there are 3 exercises. Each set, those 3 exercises should be done?

    NOrmally, i was seeing:
    "5 sets each" - so i do each one 5 sets, then move
    "5 sets in a row" - so i do in a row.
    "2 minutes between sets" - so first 5 sets for first exercise for example

    But for this program, i cant understand

    #2
    Originally posted by CursedChico View Post
    I am at 2. day now. I did first day like this: I did 5 sets for each. Then moved to another exercise.

    But is it in a row? FOr example, for second day, there are 3 exercises. Each set, those 3 exercises should be done?
    Yes, it should be done in a circuit...

    You do 5 sets of the 3 exercises ...

    Comment


      #3
      Originally posted by HellYeah View Post

      Yes, it should be done in a circuit...

      You do 5 sets of the 3 exercises ...
      Is there any chance to change dumbel weight in the same circuit?

      For example for 2. day, first exercise is lunge.

      I did it with 10 kg x 2. Maximum 20 - reps (i stopped after 20- 30 reps, not because of fatigue, because of breathlessness, so maybe i should lower the weight?)

      Next move is squat. I used same dumbell but i could use heavier but it is a circuit. I dont have time to replace weight.

      NExt move is deadlift. It is not until fatiuge. only 10. I could use even heavier but i used same.

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        #4
        If you have got them, use them. You have enough time to change the weights. It's not a HIIT excercise, there is no timer. Maybe keep a diary/log of the weights you used, so you know in advance what to use, when an excercise you already had comes up.

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          #5
          So until fatigue means, for each exercise, the exercise that i can do around 30-40 reps hardly?

          Comment


            #6
            Until fatigue means you cannot make another repetition in good form:

            Exercises marked “to fatigue” are done until you can no longer do another rep using proper form. Keep going until you feel your muscles tiring. The rep count can be anything from 2 to 40 reps, depending on your current fitness level. If you can only perform an exercise once or twice until fatigue sets in, it’s perfectly ok.
            So for example you do bizeps curls and you start to bend your knees to bring the weight up = bad form = fatigue!
            You do pushups in a 2 seconds down, 1 second pause, 2 seconds up speed (as you should) and you wobble up in 4 seconds = bad form = fatigue!
            It has nothing to do with numbers, just form.

            Comment


              #7
              Originally posted by Andi64 View Post
              Until fatigue means you cannot make another repetition in good form:


              So for example you do bizeps curls and you start to bend your knees to bring the weight up = bad form = fatigue!
              You do pushups in a 2 seconds down, 1 second pause, 2 seconds up speed (as you should) and you wobble up in 4 seconds = bad form = fatigue!
              It has nothing to do with numbers, just form.
              For example, after 10 biceps curls, i start to bend my knees to support. Should i stop or do 2-3?


              And for next set, i should lower weight because 15 reps is not good?

              Comment


                #8
                You stop as soon as you cannot maintain form. Where do the 15 reps come from? I would use the same weights, because you are still in the same repetition range. So if you could do 20 in the first set, you might go to 18 in the second and 16 in the last. That's pretty much the same area. If it were 20->10 -> 6 you might want to change weights to stay in the same rep count or use a lighter weight to begin with.
                But I am really out of my depth here, what about a nice article on training to faliure, since there is a whole program out that uses that form of training a lot Damer please!

                Comment


                  #9
                  I am on 3 .day. My wrists are going breathless while doing biceps and upright rows. So, that makes me have fatigue. What can i do to improve my wrists?

                  I use 5 kgs for 3 . day. So, i can do 20 30 reps at least. Normally, i can do 6-7 kgs for biceps. But this program says do 20-40 reps so i chose 5 kgs?

                  Comment


                    #10
                    Originally posted by CursedChico View Post
                    But this program says do 20-40 reps so i chose 5 kgs?
                    Where does the program say that? It says 'to failure', what that means we already discussed and 10 reps for the other excercise.
                    https://darebee.com/programs/express...owall=&start=3

                    Use 7kg and stay in the 15-20 range if endurance is your goal, use ~9kg and stay in the 6-12 for hypertrophy (muscle growth) and ~11kg to stay in the 2-5 range for strength.
                    These weights are examples, the exact weights you have to find out yourself. You have to define your goals and choose your weight and excercises accordingly.
                    Here is an article about rep-ranges.

                    Darebee progs with weights (Ironborn) recommend a 20 reps range (= endurance), I guess that is to keep it beginner-friendly, because it is harder to hurt yourself with a light weight, when you do something wrong.

                    About your wrists:
                    While your muscles are happy to grow (esp. if you are a young + male), your joints and tendons need a bit more time to the get the message. Give them a chance to adapt, you will need them a lifetime.

                    I personally (my shoulders mostly) do not like upright rows. Here is an article about them, Damer recommended it in another thread.
                    Maybe you just work on your form and all is good.
                    Good luck.

                    Comment


                      #11
                      Originally posted by Andi64 View Post
                      Where does the program say that? It says 'to failure', what that means we already discussed and 10 reps for the other excercise.
                      https://darebee.com/programs/express...owall=&start=3

                      Use 7kg and stay in the 15-20 range if endurance is your goal, use ~9kg and stay in the 6-12 for hypertrophy (muscle growth) and ~11kg to stay in the 2-5 range for strength.
                      These weights are examples, the exact weights you have to find out yourself. You have to define your goals and choose your weight and excercises accordingly.
                      Here is an article about rep-ranges.

                      Darebee progs with weights (Ironborn) recommend a 20 reps range (= endurance), I guess that is to keep it beginner-friendly, because it is harder to hurt yourself with a light weight, when you do something wrong.

                      About your wrists:
                      While your muscles are happy to grow (esp. if you are a young + male), your joints and tendons need a bit more time to the get the message. Give them a chance to adapt, you will need them a lifetime.

                      I personally (my shoulders mostly) do not like upright rows. Here is an article about them, Damer recommended it in another thread.
                      Maybe you just work on your form and all is good.
                      Good luck.
                      The program says says

                      You can use dumbbells of any weight for this program as key exercises are done to muscle fatigue. It’s recommended that you use dumbbells you can do 20 bicep curls with, with relative ease.

                      Exercises marked “to fatigue” are done until you can no longer do another rep using proper form. Keep going until you feel your muscles tiring. The rep count can be anything from 2 to 40 reps, depending on your current fitness level. If you can only perform an exercise once or twice until fatigue sets in, it’s perfectly ok.




                      You say:
                      Use 7kg and stay in the 15-20 range if endurance is your goal, use ~9kg and stay in the 6-12 for hypertrophy (muscle growth) and ~11kg to stay in the 2-5 range for strength.

                      ANd i read that https://www.nerdfitness.com/blog/the...et-in-the-gym/ nice article.

                      I want to get more strength to my arms. They are weak. Also i want endurance but strengt is more important for now. So 8 kg and 7-15 reps is ok for this program for arm exercixes i think. Because i was trying to do 20 30 reps for each set so choosing a lower weight.


                      I also dont like upwrigh. I will do modification discuessed in the link you provided. THank you




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                        #12
                        For 4. day, it says :

                        Change sides & repeat the sequence again.

                        For

                        20 leg extensions. 20 side leg extensions. 20 extended leg swings. 20-count hold


                        But there are not any number of sets specified. Switching sides and repeating makes it total 40 for each. So it takes maximum 10 minutes. And cant improve any muscle with so low repeats. Am i wrong?

                        Comment


                          #13
                          Darebee programs come with active restdays, so you can do them in one go, without overttraining. Day 4 is one of this days. There are no sets. You do one side then the other, finished.
                          BTW: If you need help with a day in a prog or workout, it woud be nice if you provided a link to it, so people trying to help you do not have to hunt it down.

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