how many reps while cutting?
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Number Of Repetitions I do recommend going for about 8-12 repetitions. If you feel like doing more than go to about 15 repetitions. A lot of people like to go 20+ for even more of a cardiovascular endurance workout but that's up to you. If you go for the 8-12 repetition ranges your going to be working more on strength.
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Rest 60–90 seconds between sets. Perform three sets for each exercise, completing as many reps as you can each set. Establish a goal of 30 or more total reps for exercises 1 and 2, and 45 reps for 3 and 4. Alternate sets of exercises 1 and 2 until you've completed all your reps and then alternate sets of 3 and 4.
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Balance Your Reps And Volume Your nutrition and cardio should do the shredding for you, and your lifts should work to maintain your muscle mass and strength. To that end, I stay in the range of 6-8 reps for all my lifts when getting lean.
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With a weight you can handle for 10-12 reps, you'll complete 7 sets—each to failure, with the hitch being you'll take only about a 30-second rest between sets. If your reps fall off, simply reduce the weight.
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When it comes to training your forearms directly, Kreipke has three recommendations: Perform higher reps: 10-20, with an average of 15 per set. Take less rest between sets: just enough time to allow the burn to subside, rather than a full minute. Train them long and hard: 60-plus reps a workout.
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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.
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Take the classic pushup. Most folks opt for some version of 3 sets of 10 reps (or 15 or 20). Or they just do as many pushups as they can. But below, you'll find three easy ways to make this exercise instantly more interesting.
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The Ideal Rep Range For Various Weight Training Goals 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. 12-15 Reps Per Set = Endurance With Some Muscle.
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Choose Your Reps and Sets In general: 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.
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In general, for a pure strength-building goal, you'll want to reach five to eight reps before you increase your weight. For hypertrophy (building muscle size) aim for 12 to 15 reps.
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Choose Your Reps and Sets In general: 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.
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For example, a basic strength workout might list "3x10 chest presses." That means you should do three sets of 10 reps. Chose a weight heavy enough that you can only do 10 reps in a row. After one set of 10, rest. Then repeat two more times for a total of three sets.
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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.
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While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.
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For most lifters, sets of 8-15 reps are nearly ideal for quads, and sets of as many as 20 reps can be done on machines because each rep doesn't take as long to complete and the back is not a limiting factor.
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If you do pullups like I just described, 20 in a row is a great standard to aim for. The vast majority of guys can't do that. If you get to 20 reps, it tends to be a game changer for your upper body strength.
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This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set. The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.