how many sets and reps should i do to burn fat?
151202
['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 health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.']
147839
If you are an experienced lifter, I recommend sets of 5 reps with a weight that you can do for only 5 reps. However, it would be a good idea to take a very light weight for 10 reps as a warm up. To make the military press more of a complete and effective exercise, you can power clean and press each rep.
1136446
['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.', '12-15 Reps Per Set = Endurance With Some Muscle.', '15-20 Reps Per Set = Mostly Endurance.']
1010827
Choose a weight that you can get 10-15 reps with on your first set, making sure to lower slowly and maintain tension of the chest. Perform two more sets with the same weight, making sure to perform at least 10 reps each successive set.
547455
Fat burning If that is your goal, be sure to exercise for at least 15 minutes. That is the average time it takes for the body to use up your sugar reserves and start burning fat.
90356
Rest is very important for these movements because of how explosive and taxing they are so get a full 2-5 min rest between sets. Someone with a 200 pound power clean one rep max should do 3-5 sets of 1-5 reps at approximately 150-180 lbs if their goal is power.
250673
Warm-up sets aside, when your goal is to build strength, your heavy sets should be done for fewer than six reps. If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps. And for emphasizing muscle endurance, go with a weight that allows you to do more than 15 reps.
265310
['Endurance: 12+ reps per set.', 'Hypertrophy (bigger muscles): 6-12 reps per set.', 'Strength (dense, powerful muscle): 1-5 reps per set.']
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.
1329441
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.
621331
Perform 10 to 12 reps and rest for at least 30 to 60 seconds between sets. Work up to 3 sets.
168256
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.
301833
There's a relationship between the number of reps vs. weight you use. In fact, you can use the number of reps you can do in a set as a barometer for how heavy you want the weight. That's why a rep range of one to five repetitions is generally considered the best for gaining strength.
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.
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.
327484
If your goal is to lose body fat, you should be working out three to five times a week. One to two of your sessions should focus on strength training to build muscle mass. The rest of your training sessions should focus on cardiovascular exercise.