I’ll cover how it all fits together in a bit. But even when doing different exercises for the same muscle group, you’re likely to need a variety of weights. The lesson in all of this? Repetitions, or reps, represent the number of times you perform an exercise, whether it’s biceps curls, leg extensions, squats, or crunches. However, if your goal is simply to build enough strength for good health, one challenging set may be sufficient. Keep track of how you feel; your body may respond better to one type of training than another. Doing dozens of reps with ultralight weights (weights you can barely even feel) doesn’t bring good results of any kind, because you’re not stressing your muscles enough. But don’t lock yourself into lifting a certain amount of weight every time. Learn more about reps and sets before your next workout. Required fields are marked *, Hey! This post explains all you need to know about reps, sets, rep ranges and rest between sets, so that you can improve your training results. For example, you typically can handle more weight on the flat chest-press machine than you can on the incline chest-press machine. My point in using this silly hypothetical scenario is to show that these three goal-related rep ranges are on a continuum. What are reps and sets? A ‘set’ is a group of reps done one after another until you reach a specific number prescribed, or within a range, such as 8-12. I started this website back in late 2009 during college, and it has been my pet project ever since. lowering it to your chest, then pressing it back up), that would be one rep. The amount of rest between sets depends on the intensity (e.g. There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance: Strength training entails lifting heavy loads for low reps. The number of repetitions you perform before you stop is a set. And while sets of 20 reps will focus on building endurance, it will also build some muscle, and strength to a much lesser extent. If you were to do that same motion 5 times in a row, that would be 5 reps. Sets refer to a sequential collection of a predetermined number of reps. My name is Alex, and I'm the owner and author of King of the Gym. Sets and repetitions are fundamental weight training concepts to understand thoroughly. If you were to perform a single motion of the bench press (i.e. When you perform a specific exercise, you typically repeat a specific action a certain number of times, or reps. Reps is short for repetitions. There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance: Hypothetical scenario: If I had to just one rep count that I could do on every set of every exercise for the rest of my life, I’d choose 6 reps. I’ve found that 6 reps is the best compromise between strength and muscle building goals. No matter how many repetitions you do, always use a heavy enough weight so that the last rep is a struggle, but not such a struggle that you compromise good form. The number of reps you should do depends on where you are in your training (new, experienced, coming back from a long layoff) and your goals. So if we do 5 reps in a row, stop for a couple minutes, then do another five reps, that is 2 sets of 5 reps. Here are the basic guidelines: Of course, the above are general recommendations. Rep (repetition) is one complete motion of an exercise. You can and should utilize all the different rep ranges to your advantage. You should feel like you have control of the weight but if you did one more rep, you may not be able to make it all the way. You may go on to do a further group of 6 reps of that exercise, meaning that you will have done 2 sets of 6 reps. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams! Deliberate rest periods happens between sets. How long should you rest between sets? For strength only 4 to 5, hypertrophy 2 to 3 , hypertrophy / strength – 3 to 4, You need to implement rest periods that will cause both sarcoplasmic hypertrophy and myofibrillar muscle hypertrophy. Weight Training: How Many Reps (and Sets) to Do, 2 Upper-Back, Dumbbell Exercises — Pullover and Shrug. For example, you can say, “I did two sets of ten reps on the crunches” This means that you did ten consecutive crunches, rested, and then did another ten crunches. For example, if you go from doing 6 reps for the first set to doing 2 or 3 reps for second set, then you probably need more rest between sets. Reps and sets allow you to structure and organize an efficient, effective muscle-building routine. A set is always a series of repetitions done without any rest between reps. The number of reps and sets in your workouts should take intensity, volume and frequency into consideration. After about a month of strength training, you may want to go to muscular failure (that is, your last repetition is so difficult that you can’t squeeze out one more). There’s no simple answer. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. So, the group of 6 reps you just did before you had a rest would have been your 1 st set. What do sets mean? To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. Rep (repetition) is one complete motion of an exercise. Heavy sets of 3 reps will focus on building strength, but it will also build some muscle, and endurance to a much lesser extent. You may need a little more or less on some exercises and sets. Set (s): A set is a series of reps of an exercise done in sequence (usually without rest). If you’re a novice or if you’re starting again after a layoff, begin with one set of 10 to 12 repetitions, and make sure your last rep feels challenging. For example, if you do six pull-ups, that’s six reps. A set, on the other hand, is the number of consecutive reps you perform without rest. Whether your interest is in bodybuilding, powerlifting, physical conditioning or a combination of all three, your weight lifting routine will require you to perform the proper reps and sets based on your needs and goals. If you want to get bigger and stronger and also improve the endurance of those muscles, you can do a heavy workout one day and a lighter workout the next time out. So how many sets should I do for strength, hypertrophy and endurance? Your email address will not be published. Read more, 3 Different Rep Ranges for Strength, Hypertrophy & Endurance. In general, use more weight to work larger muscles like your thighs, chest, and upper back, and use less weight to exercise your shoulders, arms, and abdominals. Learn how to do that , Your email address will not be published. By having a clear understanding of what they are, you will attain far greater results with your workout sessions. If you’re aiming for maximum strength or a physique like the ones you see on ESPN body-building competitions, you need to do at least 10 to 20 sets per muscle group. A set is a group of consecutive repetitions. You should focus on one rep range at a time. Reps (short for repetitions) refer to the number of times you perform a particular weight lifting exercise. Thankfully, I don’t have to make this choice. A set is a group of consecutive repetitions. If you have a few different goals in mind, you can mix and match the number of reps you do per workout. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into to productively execute the next set. To tone your muscles and develop the type of strength you need for everyday life — moving furniture or shoveling snow — aim for 10 to 12 repetitions. It depends largely on what type of training you’re doing? Home > Blog > Training > A Guide to Reps and Sets, Rep Ranges & Rest Between Sets. So why use more or fewer sets? Anyone that is learning how to lift weights will come across these two terms quite frequently. Train like a bodybuilder: If you're looking to maximize muscle size, target 8-12 reps per set (on average) and choose multijoint movements like the bench press, squat, overhead press, bent-over row, and deadlift, which recruit more total muscle mass …

University Of Glasgow Vet School Admission Statistics, How To Make A Thick Green Smoothie, Differential Geometry Of Curves And Surfaces Pdf, Ua Logic Daemon, What Eats A Bee-eater Bird,