Situps, crunches etc.

[ahad_the_one]

In the secrets of strertching dvd it says to situps, crunhes, leg raises, back floor extensions etc.

how many sets of reps shall i do for each one?

did he say 100 reps in the dvd or am i wrong?

i tried to do 100 situps the other day and cant barely pass 20 reps.

do i have to do 100 or can i rest between sets? how many seconds rest?

thanks,

[CSta]

The answer is: do whatever number of sets and reps your body responds best to (see below). This will require some experimentation. I'd start on the low side.

From Article 24:

"Question: Why do you advise doing long sets of exercises with low resistance as a preparation for low-repetition and high-resistance strength exercises and isometric stretches?

Answer: To increase the structural strength of the muscles so they are less likely to be excessively damaged by strenuous exercises. (Excessive muscle damage announces itself as delayed-onset muscle soreness, or a muscle strain, even a complete muscle rupture.) If the muscles are not structurally strong enough for the efforts asked of them, they become sore or even strained.
. . .
Question: I would like to know how many sets you advise for bench extensions (a set with 30 reps).

Answer: As many as it takes for you to feel improvement. My experience says 2–3 sets are enough."

For general principles, read articles 18 and 29:

http://www.stadion.com/column_stretch18.html

http://www.stadion.com/column_stretch29.html

As you are undoubtedly beginning to understand, the DVD presumes an understanding of some basic exercise principles, all of which are discussed in the articles posted on this website. You will do yourself a great favor by reading them, and by reading them more than once. If you don't understand what an article is saying, feel free to ask.

[ahad_the_one]

The answer is: do whatever number of sets and reps your body responds best to (see below). This will require some experimentation. I'd start on the low side.

From Article 24:

"Question: Why do you advise doing long sets of exercises with low resistance as a preparation for low-repetition and high-resistance strength exercises and isometric stretches?

Answer: To increase the structural strength of the muscles so they are less likely to be excessively damaged by strenuous exercises. (Excessive muscle damage announces itself as delayed-onset muscle soreness, or a muscle strain, even a complete muscle rupture.) If the muscles are not structurally strong enough for the efforts asked of them, they become sore or even strained.
. . .
Question: I would like to know how many sets you advise for bench extensions (a set with 30 reps).

Answer: As many as it takes for you to feel improvement. My experience says 2–3 sets are enough."

For general principles, read articles 18 and 29:

http://www.stadion.com/column_stretch18.html

http://www.stadion.com/column_stretch29.html

As you are undoubtedly beginning to understand, the DVD presumes an understanding of some basic exercise principles, all of which are discussed in the articles posted on this website. You will do yourself a great favor by reading them, and by reading them more than once. If you don't understand what an article is saying, feel free to ask.

so instead of doing 100 reps in one go, you advise to break them up into 2-3 sets of 30 reps?

how many secs should i rest between each set?

thanks

[CSta]

so instead of doing 100 reps in one go, you advise to break them up into 2-3 sets of 30 reps?

how many secs should i rest between each set?

Ahad, you are too concerned with precise numbers, and Article 29 answers both of your questions.

Art. 29 says the following. My comments are in the brackets "[ ]": "In strength exercises [such as sit-ups] initially use low weights or other means of resistance [don't use any resistance for your sit-ups] and do as many reps as comfortable. Increase resistance so gradually that you do not experience any discomfort."

Rest between sets: Initially rest as long as you feel you need to. Eventually you will want to refer to Art. 29. It says: "For muscle endurance [i.e., for exercises where you do 20 or more reps in a set], rest breaks are short so each set starts with considerable fatigue still present. Rest breaks for muscle endurance of short duration (for activities lasting up to 60 seconds) last 30 to 90 seconds depending on the number of muscle groups stressed or when the heart rate descends to 110 beats per minute. Muscle endurance of long duration is developed by exercises lasting longer and so the rest breaks are longer too—2 minutes or more."

[ahad_the_one]

so instead of doing 100 reps in one go, you advise to break them up into 2-3 sets of 30 reps?

how many secs should i rest between each set?

Ahad, you are too concerned with precise numbers, and Article 29 answers both of your questions.

Art. 29 says the following. My comments are in the brackets "[ ]": "In strength exercises [such as sit-ups] initially use low weights or other means of resistance [don't use any resistance for your sit-ups] and do as many reps as comfortable. Increase resistance so gradually that you do not experience any discomfort."

Rest between sets: Initially rest as long as you feel you need to. Eventually you will want to refer to Art. 29. It says: "For muscle endurance [i.e., for exercises where you do 20 or more reps in a set], rest breaks are short so each set starts with considerable fatigue still present. Rest breaks for muscle endurance of short duration (for activities lasting up to 60 seconds) last 30 to 90 seconds depending on the number of muscle groups stressed or when the heart rate descends to 110 beats per minute. Muscle endurance of long duration is developed by exercises lasting longer and so the rest breaks are longer too—2 minutes or more."

thanks that really helped.