how many reps should i be doing?
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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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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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For each exercise, you should do 20 to 30 reps, 3 to 5 times a week. Keep your range of motion small at the beginning and increase it over time. If you choose to use weights, start small and increase a little each week. Perform the exercises slowly.
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Do 5 to 10 reps of a weight that's equal to half your body weight. Perform 3 sets, increasing the load 10 to 15 percent each set, and resting for 1 to 2 minutes between each set. On your fourth set, choose a heavy weight that you can bench for only 3 reps in a row.
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Beginners are always advised to start with 8 -12 repetitions or reps. Mainly because the weight is light and this reps range is best for muscle growth.
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All rep ranges from 1–20 or even more can be useful. For a beginner, Rippetoe's Starting Strength program or similar is best. Three sets of five reps work well and are an effective compromise. A beginner is not able to concentrate on a hard, technical lift like the squat for 10–15 reps as is often recommended.
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A good rule of thumb is to perform 1-3 different Jump exercises per session, with each being done for 3-6 sets of 1-6 reps.
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Weight-lifting routines I suggest 12-15 repetitions and one to three sets per exercise for beginners (remember, you can gain significant strength with just one set). I've included more than one exercise for each muscle group. You can stick with one exercise if you like, or experiment with more than one.
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That's because plyometrics must be performed quickly with maximum power and speed. You achieve this by performing 3 to 6 sets of 3 to 8 powerful and clean reps. The exact numbers depend on the type of exercise and where you are in your training.
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Reps and Sets Anita Bean, the author of "The Complete Guide to Strength Training," recommends performing six to 12 repetitions in two to three sets. To progressively build muscle mass, gradually increase stress to your biceps by adding more weight, reps or sets.
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If you're lifting heavy enough, you probably don't need to lift for more than an hour. I'd suggest planning to do five to seven exercises, 2-4 sets of 6-12 reps of each. Once you feel your performance declining, you will know it's time to wrap up your workout for the day. Don't ignore that feeling!
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When chasing pure strength, your best bet is to lift heavier loads for 1–6 reps. It's important to build a strong foundation and know how to lift with proper form before you go heavy, so make sure you've been lifting consistently 2–3 times per week for at least six months before working within this rep range.
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In the most simple and basic of terms, the optimal volume range for most people is: For each bigger muscle group: about 60-120 total reps PER WEEK. For each smaller muscle group: about 30-60 total reps PER WEEK.
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The typical recommendation for building muscle is to complete three to four sets of eight to 12 reps of an exercise. If you choose a heavier weight and do fewer repetitions (e.g., 3 to 6), you're more likely to gain muscle strength, while lighter weights and higher repetitions lead to gains in muscle endurance.
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Here's why: Schwarzenegger's 4-decade-old recommendation is almost always combined with "Do three sets of eight to 12 repetitions." That means you'll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you're not working hard enough.
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Guidelines for Achieving Effective Volume Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. Perform 40-70 total reps per muscle group per session. Achieve this rep range across 6-10 sets.
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For muscular endurance, do two to three sets of 12 reps or more at 60 to 70 percent of your max. To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max. For muscular strength, do two to six sets of less than six reps at 80 to 90 percent of your max.