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- If your goals are more strength-related, you should be in the lower reps with higher weight phase for a majority of the time. If your goals are body composition-related such as weight loss or muscle gain / muscle toning, you should spend most of your time in the higher reps phase.
www.askthetrainer.com/sets-and-reps/Sets and Reps - Guide to Weight Training Repetitions and ...
Jul 9, 2019 · Straight sets tend to be the default set/rep/weight structure I (and most others) recommend for the majority of the population. Some people prefer it done the traditional way (and have no problem maintaining reps like that), while others prefer the modified version that uses a rep range instead. As for me, I definitely prefer the modified version.
Jul 8, 2021 · The rule of thumb for reps is to do 4-5 reps to get stronger, 8-12 reps to build muscle, and 15-20 reps for endurance. The more-detailed answer is that reaching your fitness goal will depend on a variety of factors, including training frequency, nutrition, fitness level, and the amount of weight used.
Jan 1, 2022 · According to the National Strength and Conditioning Association (NSCA), the best reps and sets for strength are doing either 2 to 6 sets of 6 or fewer reps (with 2 to 5 minutes of rest in between) or doing 1 to 3 sets of 8 or fewer reps (with roughly 90 seconds to 2 minutes of rest in between).
The NSCA recommends doing 1-6 reps for strength, 6-12 for muscle growth, and more than 15 repetitions to build endurance. If lifting heavy weights to build strength or muscle mass, aim to lift heavier weights and complete fewer repetitions - anywhere from one to six per set.
- Christopher Grate
- PJ Striet
- The One Half + 1 Protocol. While I’m not a very original guy and incorporate a lot of methods from other coaches and trainers, I will take credit for coming up with this protocol.
- The “Husker Power”Protocol. When I was in high school, our head strength coach utilized this protocol with me on the squat and bench press. I was told that former Nebraska strength coach Body Epley used this with the football program (I don’t know if this is true but I digress).
- The Stair Step Protocol. This approach was made popular by Mike Robertson of Indianapolis Fitness and Sports Training (IFAST) in an article he wrote for T-Nation.
- The 6/5/4/3/2/1 Protocol. This is nice protocol to use to transition into working with heavier absolute training loads approaching or equal to 90% of a 1RM.
Dec 17, 2018 · Gym folklore would have you believe it’s 1-3 reps for strength, 8-10 reps for building muscle, and 12-15 reps for endurance. But is this all bro-science, or is there some truth to it? And what’s the bro-science law on sets? After all, there’s some things the bros do get right.
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Aug 26, 2013 · This muscle building article is aimed at those of you who are new to weight training, and the muscle building process. I will start with the basics - sets and reps - and move on to explain common workout training splits and approaches.
