Weight training

Here's a question from someone who was a trainer and has been out of the loop... what are the current standards of sets and reps for weightlifting.  I know they're different for toning (3-4 sets of around 15 reps), maintaining, and building (4 sets of 5-8 reps), etc.

Just wanted to make sure nothings changed over the past few years, or if it has that I'm informed. please post links if you have them!

thanks!

I'm not a trainer - but the rule I follow is 3 sets of 12 pyrmading wieghts.  I'm toning and building for the most part.  I pyramid weights and sometimes that middle set with the higher weight I cn only due 8 reps.  I believe for building its due as many reps as you can to the point of exhaustion - so if you can do more than 12 reps at a weight then you need to up the weight.  

right, i'm familiar with the 3 sets of 12 to the point of exhaustion. I'm pretty sure all weight training needs to be done to the point of exhaustion... just double checking what the reps and sets were that are popular nowadays.

You don't need to train to the point of muscle failure everytime, you just need to work the muscle hard and then allow it to recover before you work it again. There is no preset formula for training, you have to find what works for you. Some people pyramid and some people get a weight that is heavy and just do three heavy sets. Some do supersets or giant sets and some to total body workouts, with just one set.

The rule of thumb is, as long as you stress the muscles enough and give it ample rest you will see changes

Haha, so nothing major is new since I was a trainer 3 years ago :)

not a bit!

Was circuit training around 3 years ago?   There's various types but what I tend to use is picking 4 machines ... 2 pairs of related machines that is... and then I alternate between them.

Like Bicep, Back, Tricep, then Abs.   I'll do that circuit for 3 laps... and sometimes I'll up the weight for each lap... or up it greatly for the second lap and then drop back down for the last one.

Maybe I'm naming this wrong... I'm no trainer.

Also the rest time between exercises is minimal.   Maybe 20seconds.

Once I finish one circuit... I may move to another and another... and sometimes I'll do circuits that use more than 4 machines.   It all depends on what I'm doing for that week in my workout.   Sometimes a full body circuit is great.

Also the time between exercises and laps vary.   I don't give it much time since I don't work any of the same muscle groups back to back.... but others say to use more time.

Ok and i'm not way off here like I feared... here's an article on some basic circuit training...

http://www.brianmac.demon.co.uk/circuit.htm