how many reps and sets to get shredded?
310472
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.
1382510
If you are looking for hypertrophy I would say stick to the 8-12 rep range for 3-5 sets per exercise. If you are looking for strength / powerlifting you are going to want to look more at speed and explosiveness along with lower rep ranges and higher weight.
1287957
Row for 1 minute applying as much power and force as you can, then take 1 minute of very light strokes for rest. That's one rep. Complete 5 reps and then take a short break, no more than a few minutes, before moving on to the next set.
1090169
Sets/reps for results: Three sets of 10–15 reps with a light-to-moderate weight. Upright rows help sculpt super-strong shoulders. Form tips: “Make sure your shoulders are stacked over your hips, don't arch your lower back,” says Lampa. Also, be sure to keep your abs super tight throughout the entire move.
88780
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.
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.
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.']
849888
Goal: Overall Back Mass Do straight sets in the 8-10 rep range, taking enough time between sets—usually 90-120 seconds—to recover your breathing rate and your strength. Heavy deadlifts may require an additional minute of rest. If you can't do 8-10 reps, use an assisted chin/dip machine.
380734
Most powerlifters will train with anywhere from 1-8 reps, but when training specifically for strength, the general rep range is 3-5. Bodybuilders and people who want to add muscle to their backs usually stick to doing 8-12 deadlifts and sometimes more.
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.
401665
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.
177576
People targeting muscular endurance will aim for a range from 12 to 20+ reps. Obviously you won't be able to lift heavy amounts of weight for 20+ reps, so you'll be lifting lighter loads. Also, because you're targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute.
1279491
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.
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.
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.
439523
To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. To tone your muscles and develop the type of strength you need for everyday life — moving furniture or shoveling snow — aim for 10 to 12 repetitions.
1190263
Maximal Strength is developed in rep ranges from 1 to 5 reps with 3 to 5 sets and anything from 3 to 5 minutes rest between sets.