What is the optimum number of sets and reps?
There is lot of different opinion on the amount of reps and sets to do when working out. Expert advice varies widely and for the average gym goer it can be pretty confusing. However, there are some helpful, easy to follow steps on tailoring your exercise routine with the right number or reps and sets needed to achieve your personal goal.
How many sets?
The general advice is three to four sets per muscle group, which should be adequate for most people. The exceptions to the rule are the muscles which do not require building ‘bulk’ such as abs, and muscles which are also worked during other exercises such as forearms and calves. Make sure that you rest for approximately a minute in-between sets, long enough to be able to complete the next set but not too long so that you find it easy. If you are struggling to complete three sets, then decrease the weight or number of reps by 1 or 2 until you can achieve this.
How many reps?
It is widely accepted that lower rep ranges (6-10 reps) with a higher weight are best for building mass and better suited to body building, whereas higher rep ranges (10-15) with a lower weight are best for toning and general muscle flexibility.
In order to get the most out of your workout, you should pick a weight that requires you to push your muscles to achieve your number of reps. Then, gradually increase the number of reps at this weight over the course of your workouts until you are ready to slightly increase the weight – then take the number of reps back down and begin building up the number again. Always make sure that you are improving even if it is only by a couple of reps each time.
As with the advice on number of sets, the exceptions to the rule with number of reps are forearms and calves (which require care not to over-strain during training) and also abs (which require toning rather than mass-building and are better suited to a low weight, higher rep routine, e.g. 15-20 reps).
For safety, if you are training on your own or with weights in a dangerous position, make sure you stop 1-2 reps short of muscle exhaustion to avoid putting yourself in danger.
Related posts:
Buyers Guide The 6 Week Abs Plan Gain Weight & Build Muscle Size What Is A Rugby Players’ Diet Like? Optimum Nutrition