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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
I understand there are many variables, schools of thought, complex matters, etc, etc... Still!
I'm very much a beginner, and my goal is mostly to keep going to the gym 2-3 times/week. While there I would prefer to make progress, but most importantly to not get hurt.
I have two questions about weight-lifting (machine-assisted, not free weights, but it shouldn't matter).
How much "delayed onset muscle soreness"[0] is OK to have when exercising the same thing?
What is a "good enough" sets×reps system? I'm doing 3 sets with up to 12 reps and go heavier next time if I manage all 36, no lower limit. Is this reasonable?
[0] this is what was proposed as a translation from my language for the pain you have in your muscles if you have worked (out) hard.
For weight training, what actually matters is that a) you get close to failure (or get to failure, if you can do so safely) and b) that you progressively overload
There have been research studies that show normal muscle growth under training regimes with only 1 rep per set. That rep just needs to be near a person's 1 rep max.
In practice, anywhere between 5 to 30 reps in a set is fine. Its personal preference.
For DOMS, the main thing to worry about is if the pain is sufficient that your form because bad, as that raises the risks of injury. Otherwise, you can power through if you want. Not really a particular limit. The DOMS will lessen as you train more.
Generally, exercise regimes focus on one muscle group (e.g, a pull day, a push day) or the other so that DOMS doesn't interfere. Although supersets are also a thing.
Thanks, this is enough information for me.