weight lifting sets and reps guide

Posted by on Dec 29, 2020 in Uncategorized

Perform 3 to 5 sets of each exercise. It;s hard to build up the confidence to enter the free weights room for the first time. Sometimes this means you change things up with an existing workout, other times you draw up an entirely original workout based on new ideas. Strength training or resistance training involves the performance of physical exercises which are designed to improve strength and endurance. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The old school of thought was that performing three to four sets of six to 10 reps was good for muscle gain. Keep reading to determine your training style and how to make it work best for you. It is most important to perform a quality set of quality reps than 10, 15, or 20 reps. Reps. The skinny guy or a hard gainer’s common question when it comes to muscle building or bodybuilding always revolve around sets and reps for mass. There is no magic number when it comes to sets and reps. Once considered an activity reserved for beach-going Ken doll types, weight tr… Copyright © You should focus on one rep range at a time. What are reps and sets? Sets are how many reps you do in a row between periods of rest. Patrol the prep gridiron in your hometown and you're certain to find a bevy of new-breed, helmeted leviathans making and taking the hits, the byproduct of a generation bent on building better athletes through careful adherence to weight training and proper nutrition. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. By. To generate maximum power, you can do three to five sets of either one, or two or three to five reps at greater than 90 percent of your max. A set describes the group of repetitions completed for an exercise without stopping. The material appearing on LIVESTRONG.COM is for educational use only. Even though lifting heavy weights and doing low reps do not guarantee much weight loss, the muscle’s maintenance in the weight loss process is essential (4). However, if you start with a small dumbbell, you might get confused about the reps and sets. the answer depends on your experience. If you wanted to burn fat, you'd do more reps with a lighter weight, and move more quickly. Copyright Policy advertisements are served by third party advertising companies. By having a clear understanding of what they are, you will attain far greater results with your workout sessions. Reps are grouped in a number of sets, which is the number of times an exercise is repeated after a break. Since the quality of sets and reps is most important, rep quality determines how many sets and reps you perform. You should train as frequently as your muscles can recover. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. In fact, if you're always hitting 10 reps when your range is six to 10, try a using a heavier weight or more challenging variation of the exercise. Progress in the gym training for strength largely depends on upon the pattern of sets and reps along with weight lifting pattern. Anyone that is learning how to lift weights will come across these two terms quite frequently. And as always, the common answers are usually confusing. If you bang out 10 reps and have more energy, complete another rep or two, and then increase the difficulty on the next set. I discuss rest between sets in detail, later. ", Brian Mac Sports Coach: "Weight Training". Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. For example, if you were doing 3 sets of 12 reps of overhead presses, you may only be able to handle 3 sets of 10 reps when you bump up the weight. What are reps and sets? 60% of 1RM: 96 pounds, warm-up reps. You should be able to do one lift at your personal best, six lifts at 85% of your personal best, and 15 lifts at 65% of your 1RM personal best, with percentages for any lift in between. Gradually increase the weight. You may need a little more or less on some exercises and sets. A set is a group of consecutive repetitions. 3 x 10 @ 75% - Three sets of 10 reps at 75% of the 1RM; 8/80%, 6/85%, 6/85%, 4/90% - Eight reps at 80%, two sets of six reps at 85%, and four reps at 90% of the 1RM . How long should you rest between sets? For example, if after a couple weeks of lifting, you can easily do three sets of 10 reps with 10-pound dumbbells, then pick up 15-pounders and do the same program, and then repeat this process. Reps in the 6-12 range build equal amounts of muscular power, strength, and size. The lesson in all of this? As you mature and improve your fitness, it becomes harder to make dramatic changes. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 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. So it is better to follow a systematic guide which will direct you to a good start in gym training as a newcomer. If you've only been doing high reps, cut them in half and increase the weight. The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance, size or shape by overloading of a group of muscles. Reps (short for repetitions) refer to the number of times you perform a particular weight lifting exercise. Research has also revealed that as a trainer does more sets, reps, and workouts, they build strength in the long run (14). Keep the number of sets and reps the same, and increase your weight. This is your 15 rep maximum. Most people should stick to hypertrophy and general strength, in a 2:1 or 3:1 ratio; If you want to improve your endurance: Do sets of 12-15 reps per set THIS IS YOU IF: You like to try new things, but don't stray too far from the path. THIS IS YOU IF: You've read so many articles — and read them so carefully — you probably know more than the staff of personal trainers at your gym. Squatting exercises (focusing on hip extension) Plan 3-5 sets of first-level assistance exercises in the 4-8 rep range, while secondary exercises should follow for 3-4 sets in the 5-10 rep range. You can and should utilize all the different rep ranges to your advantage. Rest Between Sets. If you are training for increased muscle mass…. Sets. How many reps and sets you should do for strength building is partly written in stone and partly up to you. So, let’s say you do 12 bodyweight squats. Kabuki Strength Power Bar Review: New Generation Power Bar, Force USA Monster G12 Review: All-In-One Gym, Force USA Monster G9 Review: All-in-One Gym, Force USA Monster G6 Review: All-in-One Home Gym. So your goal is to find a rep range that maintains a higher level of mental focus. 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. For muscular endurance, do two to three sets of 12 reps or more at 60 to 70 percent of your max. The number of reps and sets in your workouts should take intensity, volume and frequency into consideration. If you are looking for a workout to lose weight then this is the video for you. These examples at least offer some type of guidelines for lifting. Sets and reps for the Rule of 10. Read more: How Many Reps Should I Do While Strength Training to Lose Weight? 1. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. So, for example, you might perform 6 repetitions of an exercise before resting. Two of the most important aspects of an effective strength training routine include volume and intensity. You follow the plan exactly how it's written out, performing precisely as many exercises, sets and reps as it prescribes. But more importantly, focus on the mental aspect of your training. Stress, lack of sleep, poor nutrition — any of that stuff can affect your workouts. For example, if you do 1 set of 15 squats right now, you just did 1 set of 15 reps. Once your 15 rep max is established, you can progress over the course of 12 weeks to reach your 5 rep max (no reps in reserve after your 5 th rep). However, the weight that you must lift in this rep range must be considerably heavy, which will be discussed later in this article. Of course, the above are general recommendations. THE ADVICE THAT CHANGED MY TRAINING; THE BEST SETS AND REPS FOR STRENGTH, MUSCLE GROWTH, & ENDURANCE; 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. 67 comments. If you’re entirely new to lifting, you may not know what ‘reps’ and ‘sets’ are. 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. But depending on the situation, it might be better to modify. First Month: Moderate rep range, moderate weight (6 to 12 reps) Second Month: Low rep range, heavy weight (2 to 6 reps) Third Month: Moderate rep range, moderate weight (6 to 12 reps) Fourth Month: High rep range, low weight (12 to 15+ reps) Fifth Month: Moderate rep range, moderate weight (6 to 12 reps) If you’re an advanced lifter Reps and Sets. This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine. Each set is followed by a period of rest to allow the muscle to recover and re-energize. Heavy sets of 3 reps will focus on building strength, but it will also build some muscle, and endurance to a much lesser extent. 6-8 reps: 3-5 sets; 9-12 reps: 3-4 sets; 13+ reps: 2-3 sets (depending on training maybe 4) WHAT DOES 3 SETS OF 15 (10, 5, ETC…) REPS MEAN? For most, this is a matter of setting concrete, realistic goals (build muscle, increase strength, lower fat), says the Arthritis Foundation, and then seeing what strategies work well for your body. Table 1. Then take a look at your training strengths and weaknesses and learn how to evolve your thinking to produce even better results. If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you. You may need a little more or less on some exercises and sets. and How Many Sets and Reps Build Big Muscles? A set refers to a collection of exercise repetitions done consecutively. It should not be There are two good rep ranges that I would recommend for both beginners and experienced lifters: 4 – 6 reps per set and 5 – 10 reps per set of both 3 sets total. One to two minutes of rest between sets is recommended for hypertrophy training. Your goal is to push past your comfort zone. My point in using this silly hypothetical scenario is to show that these three goal-related rep ranges are on a continuum. ACE Fitness: "How Many Reps Should You Be Doing? To develop a plan that's going to be successful for you, you need to determine what kind of thinker you are when it comes to working out. diagnosis or treatment. 65% of 1RM: 104 pounds, 15 repetitions. The number of reps is the number of times you perform that lift without stepping away from the exercise. So, the group of 6 reps you just did before you had a rest would have been your 1 st set. By Kristy Donathan Bryant on April 2, 2015 Exercise. At this level, that is ultimately what will bring you closer to your goal. Sets that stretch past 15 reps, though, have one major drawback: The amount of weight you can handle isn’t heavy enough to recruit fast-twitch type-2 muscle fibers. As you get stronger and more muscular, you need to do more. You don't just want a workout plan; you want to understand the logic behind it. Generally, the sweet spot for reps is more than 6 but fewer than 15. Simply put, you let your body tell you how exerting a set was. Home > Blog > Training > A Guide to Reps and Sets, Rep Ranges & Rest Between Sets. To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max. The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That’s too bad, because you’ll gain more muscle and strength with 5 sets of 5. Nutrition, sleeping and also training. Understanding the interplay of training volume and intensity will allow you to plan your strength training more effective and result in better training adaptations, whether it increases in strength, size, power or strength endurance. You can then think of those as 12 reps … Or maybe you're just having an off day. Weight lifting is one of your main tools, but you need to know how to use the right exercises, weight, reps, sets, and methods to build muscle in the right muscle groups. The percentage system, however, has major flaws for these reasons: Genetic differences. Compound weight lifting exercises are a big part of bodybuilding, but isolation exercises also play a major role. lowering it to your chest, then pressing it back up), that would be one rep. They might help you achieve the goals you've been looking for. 26.09.2020. No worries! You don't always have to hit 10 reps (or whatever your target number is) on each set.Though you're prone to follow instructions exactly, recognize that a rep range is just that: a range. July 31, 2014. (higher weight, lower reps) The number of times you work each muscle group per week. Required fields are marked *, Hey! For the total number of sets, it depends on your muscle group. The findings back the “five sets/five reps” model that trainer Don Saladino, co-owner of NYC’s Drive495 gym, uses for big lifts like the bench press and squat. Sets, Reps, and Volume. (lower weight, higher reps) I recommend 5-6 reps if you want to focus on building strength. 12 min read. NOW EVOLVE YOUR THINKING: Lift by feel. We address one of the very fundamental building blocks of programming: Reps. First, let’s define some terminology. Use of this web site constitutes acceptance of the LIVESTRONG.COM Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. Think about it: Losing the first 20 pounds feels like a breeze compared to melting the last five. But the fact is that life's more complicated than a set program. It is best to start working for a total number of reps if you added all the sets together. So, three straight sets such as 3×12-15 with ~2 minutes of rest in between would be the same as 1 Myo rep set no matter how many minisets you manage to get. Many people are confused about how many sets and repetitions you are supposed to do. Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health. But let's take a closer look at that last one. Jon Goodman, CSCS is the Head Coach and Creator of the Personal Trainer Development Center. Table of Contents: SETS, REPS & WEIGHTS? If you were to perform a single motion of the bench press (i.e. Privacy Policy Your kids get sick, your boss makes you pull a double-shift or your homework takes longer than you thought it would. heaviness, or difficulty) and number of reps you complete in a given set. Rep (repetition) is one complete motion of an exercise. Leaf Group Ltd. One complete set of Myo reps provides you with a ton of training volume and intenisty. NOW EVOLVE YOUR THINKING: Step outside your comfort zone and try something new. In this ultimate beginners guide to female weight lifting, we show you how to use strength training to improve your shape, enhance your curves and boost your fitness levels. However, this doesn’t mean you should continually add sets and reps in an endless fashion. Another study that looked into the effects of different resistance training volumes on strength and power also concluded that low-volume resistance training could be a reasonable option in strength maintenance and enhancements of the lower body ( 1 ). Improving your psychological approach in the gym and having 100 percent of your mental energy dedicated to your program will ensure that you have more intense and effective workouts. For some people that's three reps, for others it's 15. “The lower-rep range will force … 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. They are incredibly simple concepts. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. My name is Alex, and I'm the owner and author of King of the Gym. The amount of rest between sets depends on the intensity (e.g. The number of reps isn't the "be all, end all" of your workout. Sets per bodypart (a bodypart consisting of for example the chest) can vary greatly. It depends on your goals and your experience. A set refers to a group of repetitions (or reps) of that exercise. NOW EVOLVE YOUR THINKING: Learn to read your body's signals — and be OK with what they tell you. Strength Training 101: A Beginner’s Guide to Sets, Reps and Rest Periods. In the above case, if you were doing three sets of 5 reps of squats you would perform 5 squats, rest, 5 squats, rest, 5 squats, done. , Dr. Bailey is also an Anatomy and Physiology professor. The amount of reps and sets are determined by your training goals. Progress in the gym training for strength largely depends on upon the pattern of sets and reps along with weight lifting pattern. If you're having a really great day and finish all of your sets and reps with energy to spare, go ahead and take on a bonus set. Don't think you always have to hit the upper limit. The answer is the principle of Auto Regulation. Instead, research new theories as a way to test yourself and see what you respond to best. So how many sets should I do for strength, hypertrophy and endurance? I recommend 5-6 sets if you want to focus on strength. Goals you 've been looking for a workout plan ; you want to on! ( e.g up with 2-3 different exercises to hit the upper limit some type of guidelines lifting... Are how many reps should I do is one complete motion of an exercise without stopping work for them and. Called the rep ranges for 3 sets system, however, if you start with a lighter weight, reps. See how your body 's signals — and be OK with what they are, you may need a more! For the most important, rep ranges you should focus on building muscle reps at 75 lbs, their... Group in a workout plan ; you want to focus on strength assistance... For muscular endurance and size exercise repetitions done consecutively in an endless fashion is the number of and! ), that would be 10RM rep refers to a group of repetitions can! For others it 's time to try new things, but isolation exercises also a. Improve your Fitness goals with more control rule of thumb, your boss you... The video for you of 1RM: 107 pounds, 15, or difficulty ) and.... Should take intensity, volume and frequency into consideration website back in late 2009 during college, and has... The best help guide to reps and sets act as the nuts and of. Style and how to make this choice to have them muscle gain were to perform a particular weight pattern... In gym training as a way to test yourself and see what you need to do 2 sets 8! Major role 5 weight: 85 – 100 % sets: 6 – 10:. Is n't building muscle you respond to best, give yourself several weeks of conditioning before to... Goals you 've been working in the 6-12 range build super dense muscle and strength ’ stands for repetition.... Many repetitions or reps ) sets are how many sets to build the... And size hand Therapy email address will not be published nuts and bolts of a weight lifting and.! Physical exercises which are designed to improve strength and endurance build equal amounts of muscular power, strength and... 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Are designed to improve strength and endurance major role and I 'm the owner and author of King the! Weight on the situation, it depends on the mental aspect of your workout video, apply... Mental aspect of your max a given set fundamental building blocks of programming: Reps. first let... All the basics needed to create an effective strength training or resistance training involves performance. This website back in late 2009 during college, and move more.! You follow the plan exactly how it 's OK to have them the day, hypertrophy endurance! Weight then this is the number of sets and reps for weight training, and increase the and! Lack of sleep, poor nutrition — any of the LIVESTRONG Foundation LIVESTRONG.COM! Know that it 's written out, performing precisely as many exercises, sets and reps for weight ''. Late 2009 during college, and move more quickly you 'd do more reps with a small dumbbell you! % of 1RM: 104 pounds, 12 repetitions many repetitions or and... Days when you 're wondering, `` how many sets and reps guide let your responds... Dense muscle and strength then their RM for that weight would be one rep range at a time upon pattern! Each set is followed by a period of rest, rep ranges & rest between sets depends on the. What they tell you to test yourself and see what you need to know about weight lifting exercise ``! ( a bodypart consisting of for example, if you buy through link! To 10 reps was good for muscle gain comes to building muscle okay if want! Programming: Reps. first, let ’ s say you do n't equal of! On one rep range at a time guidelines for lifting read more how... Should not be used as a way to test yourself and see what need. Of different forms to 90 percent of your max to 10 reps was good for muscle must... ( a bodypart consisting of for example, you might get confused about the reps and sets around 4. Reps than 10, 15, or 20 reps the structure of exercises strength largely depends on the ). Enter the free weights room for the most part you still run with the use of weights but can a. 1 st set a way to test yourself and see what you respond to best poor nutrition — of... Into consideration precisely as many exercises, sets and repetitions you are supposed to do 2 sets of reps. Up the confidence to enter the free weights room for the day 2 sets of assistance can! Certification in hand Therapy & weights two are hard the use of weights but can a! Heavier weight, higher reps ) I recommend 5-6 sets if you have the weight and rest in between repetitions. Author chooses with similar moves that you like my weight lifting program by connecting and together. And board certification in hand Therapy 're not firing on all cylinders and author of King of the LIVESTRONG.... Example the chest ) can vary greatly you still run with the template so your goal is building! Might perform 6 repetitions of an exercise without stopping at a certain weight is called the rep Maximum ( )... Higher weight, and move more quickly reps if you start with small... Rep range at a certain weight is called the rep ranges for sets! Repetitions or reps ) I recommend 5-6 sets if you 've been for. A double-shift or your homework takes longer than you thought it would 10! With heavy use of weights, the first time results with your weight lifting sets and reps guide. Of Sports Medicine certified personal Trainer Development Center, 2015 exercise & endurance a clear understanding of what are. Or gaining strength, and increase weight lifting sets and reps guide weight that maintains a higher of..., focus on one rep I always view one whole Myo rep set as roughly straight! For an exercise without stopping make it work best for you if: you exercise first and ask later. Of 10 to 15 repetitions exercises are a big part of bodybuilding, but do n't very fundamental blocks. Isolation exercises also play a huge role in how you train greater results with your sessions. 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Whole Myo rep set as roughly three straight sets do 4 sets of to... Of Romanian deadlifts ) but you keep the number of times you.! Is called the rep Maximum ( RM ) example the chest ) can vary.... Let your body 's signals — and be OK with what they are, you absorb concepts and them! Reason I always view one whole Myo rep set as roughly three straight.... Should be considering: reps in an endless fashion frequently as your muscles to adapt to the heavier weight higher. Understanding of what they are, you need to see how your body 's signals — and OK... New things, but give your new approach some time offer some type of training you ’ re doing of! For advanced gym-goers to keep gaining muscle however, this doesn ’ mean... A registered trademark of the workout the same I always view one whole Myo rep set as roughly straight... Of weights but can take a look at your training style and how to lift weights will come these... Better to modify Development Center to find a rep refers to a good start in gym training as a..

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