how many reps and sets for fat loss?
151795
For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps. To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level.
889092
Be sure to take one and a half to two minutes rest in between each set. Medium weight day: Do three sets of 12 reps, taking 45 seconds to one minute of rest between sets. Light weight day: Do three sets of 15 reps with 45 seconds to one minute of rest in between each set.
397898
If you choose to do them as a workout, shoot for two sets of 20 to 30 reps each. It sounds like a lot of reps, but there's science behind it: “These exercises are based on the principle of muscle overload,” says Fornarola Hunsberger.
996738
Train your entire body every other day. Keep the reps between 6 to 10. If you get 10 reps on all sets, increase the weight. Perform at least 6 sets per body part for optimal growth.
1440333
That is to say you get a medium weight and do between 8-12 reps. But your body adapts quickly and you should change your workout every 4ish weeks or so for maximum results. Adding heavy sets of 3-6 reps once a week has shown to be helpful as well.
450653
There are 2 ways you can approach progression when working with the 8-12 rep range. 8x12 Method #1 - Stick with the same weight for each of the sets. When you reach 12 or more reps for your first set, add weight to this exercise the next time you hit the gym. Your third set may dip below 8 reps.
558571
Sets/Reps: For general strength and lower-body development, Benguche recommends 3–6 sets of 3–8 reps with moderate loading—70%–85% of your one-rep max (1RM). For developing more speed and power, he recommends lighter loads (55%–70% of 1RM) for 3–6 sets of 2–5 reps.
23422
Choose Your Reps and Sets Your decision should be based on your goals. The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
126181
To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises. For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.
50985
The Ideal Rep Range For Various Weight Training Goals 1-5 Reps Per Set = Mostly Strength. 5-8 Reps Per Set = Strength AND Muscle Equally. 8-10 Reps Per Set = Muscle With Some Strength. 10-12 Reps Per Set = Muscle With Some Endurance.
101680
To build muscle, he advises three to five sets and six to 12 reps, with only one to two minutes of rest in between. If you're looking to improve endurance, he says to do two to four sets with 12-20 reps, and 30-60 seconds of rest in between.
1066619
['Heavy weight day: Do three sets, decreasing the amount of reps in each set. ... ', 'Medium weight day: Do three sets of 12 reps, taking 45 seconds to one minute of rest between sets.']
436598
1-2 pounds per week of fat loss is typical and it's still good general advice. But it is possible for an active person with an average or larger frame and fairly size able fat reserve to realistically and practically lose 2.5 to 3.0 pounds of fat per week.
1313961
For each of the exercises, execute 4 sets of 5-8 reps. Each set you should do as many reps as possible. Once you can do 8 or more reps in each of your 4 sets, then increase the weight by 5lbs.
1031894
To gain muscle: 3 or more sets of a weight that you can do 6 to 8 reps before you are fatigued. Beginners should work up to this level. To build endurance and health: 1 to 3 sets at a weight that has you fatigued at 12 to 16 reps. Another frequent question is how long you should rest between sets.
429741
Three to four sets of eight to 10 reps is a good range, Trink says. 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. “The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says.
901351
For front squats, I find that 3-5 sets in the 1-5 rep ranges are ideal. For beginners, 3 sets of 8 reps is a good starting point. As time advances, the loads will increase and the reps can decrease. If front squatting once per week, 5 sets of 5 can be very effective.