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. My point in using this silly hypothetical scenario is to show that these three goal-related rep ranges are on a continuum. Rep (repetition) is one complete motion of an exercise. The amount of rest between sets depends on the intensity (e.g. Specifically, the 1-5 rep range is best for gaining strength. 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. If you were to perform a single motion of the bench press (i.e. | … Be sure to adjust the amount of weight you use for each 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. 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. The lesson in all of this? When you perform a specific exercise, you typically repeat a specific action a certain number of times, or reps. Reps is short for repetitions. Reps and sets allow you to structure and organize an efficient, effective muscle-building routine. Thankfully, I don’t have to make this choice. 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. It depends largely on what type of training you’re doing? So why use more or fewer sets? 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. If you have a few different goals in mind, you can mix and match the number of reps you do per workout. 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. 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. The number of repetitions you perform before you stop is a set. Keep track of how you feel; your body may respond better to one type of training than another. Set (s): A set is a series of reps of an exercise done in sequence (usually without rest). What Is the Definition of Reps and Sets? By having a clear understanding of what they are, you will attain far greater results with your workout sessions. But don’t lock yourself into lifting a certain amount of weight every time. A set is a group of consecutive repetitions. I’ll cover how it all fits together in a bit. 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. Learn how to do that , Your email address will not be published. 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. 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. That is, they overlap. So, the group of 6 reps you just did before you had a rest would have been your 1 st set. 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. 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. The number of reps and sets in your workouts should take intensity, volume and frequency into consideration. What do sets mean? Here are the basic guidelines: Of course, the above are general recommendations. 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. For example, you typically can handle more weight on the flat chest-press machine than you can on the incline chest-press machine. My name is Alex, and I'm the owner and author of King of the Gym. A set is always a series of repetitions done without any rest between reps. Write down how much weight you lift for each exercise so that next time around, you don’t have to waste time experimenting all over again. How long should you rest between sets? A set refers to a group of repetitions (or reps) of that exercise. 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. You can and should utilize all the different rep ranges to your advantage. Rep (repetition) is one complete motion of an exercise. 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! 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. 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. 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. I discuss rest between sets in detail, later. 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. Learn more about reps and sets before your next workout. Sets and repetitions are fundamental weight training concepts to understand thoroughly. 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 … 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. But even when doing different exercises for the same muscle group, you’re likely to need a variety of weights. lowering it to your chest, then pressing it back up), that would be one rep. So how many sets should I do for strength, hypertrophy and endurance? heaviness, or difficulty) and number of reps you complete in a given set. What are reps and sets? 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. Anyone that is learning how to lift weights will come across these two terms quite frequently. And while sets of 20 reps will focus on building endurance, it will also build some muscle, and strength to a much lesser extent. 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. Required fields are marked *, Hey! To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. 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. 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. Everyone feels stronger on some days than on others. If you do six pull-ups in a row, that’s one set. Weight Training: How Many Reps (and Sets) to Do, 2 Upper-Back, Dumbbell Exercises — Pullover and Shrug. 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. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. 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). Your email address will not be published. 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. 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. Home > Blog > Training > A Guide to Reps and Sets, Rep Ranges & Rest Between Sets. Knowing two terms quite frequently and set your workout sessions a strength-training ( reps. Allow you to structure and organize an efficient, effective muscle-building routine rep Ranges to your,! The Gym, later to your advantage for strength, hypertrophy and?. Focus on one rep strength, hypertrophy and endurance then pressing it back up ) that! In mind, you will attain far greater results with your workout.... Far greater results with your workout sessions handle more weight on the incline chest-press machine you! Reps you just did before you had a rest would have been your 1 st set ’ likely. 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