Read more, 3 Different Rep Ranges for Strength, Hypertrophy & Endurance. Required fields are marked *, Hey! 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. But don’t lock yourself into lifting a certain amount of weight every time. 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. A set is always a series of repetitions done without any rest between reps. To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. It depends largely on what type of training you’re doing? But even when doing different exercises for the same muscle group, you’re likely to need a variety of weights. Here are the basic guidelines: Of course, the above are general recommendations. How long should you rest between sets? I’ll cover how it all fits together in a bit. Repetitions, or reps, represent the number of times you perform an exercise, whether it’s biceps curls, leg extensions, squats, or crunches. You can and should utilize all the different rep ranges to your advantage. You should focus on one rep range at a time. heaviness, or difficulty) and number of reps you complete in a given set. A set is a group of consecutive repetitions. Weight Training: How Many Reps (and Sets) to Do, 2 Upper-Back, Dumbbell Exercises — Pullover and Shrug. There’s no simple answer. 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. 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. Set (s): A set is a series of reps of an exercise done in sequence (usually without rest). By having a clear understanding of what they are, you will attain far greater results with your workout sessions. Again, beginners tend to make gains with fewer sets (3 seems to work very well) whereas intermediate/advanced athletes may need 4-8 sets to benefit from the exercise. Rep (repetition) is one complete motion of an exercise. 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. Most people can increase their initial weights after two to four weeks of training; at that point, consider adding a second or even third set for each muscle group. Your email address will not be published. When you perform a specific exercise, you typically repeat a specific action a certain number of times, or reps. Reps is short for repetitions. 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. If you were to perform a single motion of the bench press (i.e. 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. 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. Thankfully, I don’t have to make this choice. For example, you typically can handle more weight on the flat chest-press machine than you can on the incline chest-press machine. The lesson in all of this? 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. 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. However, if your goal is simply to build enough strength for good health, one challenging set may be sufficient. lowering it to your chest, then pressing it back up), that would be one rep. Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training. Reps and sets allow you to structure and organize an efficient, effective muscle-building routine. Specifically, the 1-5 rep range is best for gaining strength. A set is a group of consecutive repetitions. However, in order to get the best results over the long run, you need to periodically shift your focus (this is the basis for periodization). What are reps and sets? 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. 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. Deliberate rest periods happens between sets. My point in using this silly hypothetical scenario is to show that these three goal-related rep ranges are on a continuum. If you do six pull-ups in a row, that’s one set. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. The number of repetitions you perform before you stop is a set. 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 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. 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). 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.