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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.
- Sets and Rep Ranges Explained
- Be Careful of "Backwards Workouts"
- Body Part Splits
- Full Body Workouts
- Upper/Lower Splits
- Breakdown of Common 3 Day Muscle Building Splits
Many workoutsprovide set and rep ranges, instead of specific set and rep guidelines. For example, looking at the example from above: 1. Bench Press- 3 x 10 2. Dumbbell Flyes- 3-4 x 10-15 For the bench press you are asked to perform a specific number of both sets and reps. For flyes you are given a range of sets and reps. When you are given a range,...
Sets proceed reps in most workout listings. So when you see: 1. 3 x 10 ...this should mean 3 sets of 10 reps. Unfortunately, you will occasionally find workouts that list sets and reps in a backwards manner, like so: 1. 10 x 3 If you are unsure if this is correct (10 sets x 3 reps), or if it's written backwards, make sure to ask an experienced lift...
Body part splits focus on targeting individual muscle groups, rather than working the body as a whole unit. Exercises are grouped by body part, and in general several different body parts are worked during each training day. While most body part splits have you training each muscle group only once a week, some of them call for training certain body...
Full body workoutsreside on the other end of the training spectrum. Instead of focusing on individual body parts, you work the entire body during each training session. While there may be some focus on targeting individual body parts, training tends to take a more holistic view. There can be some degree of paranoia in the realm of body part trainin...
Upper/lower splits are an intermediate style training approach. Workouts are divided just as they sound - between upper body work, and lower body work. A typical upper/lower format looks like this: 1. Monday- Upper Body 2. Tuesday- Lower Body 3. Thursday- Upper Body 4. Friday- Lower body Upper/lower splits are sort of a happy middle ground between ...
The following are common 3 day muscle building split templates. Most of these splits can be run as 5, 6 or 7 day rotations depending on needs. If you k now of a 3 day split not featured in this article, please post it below in the comments section. 1. Day 1- Chest, Shoulders and Triceps (Push) 2. Day 2- Off 3. Day 3- Quads, Hamstrings and Calves (L...
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.
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
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).
Dec 17, 2018 · Basically, shifting rep ranges from 12-15 reps per set to 8-10 reps per set forces you to lift heavier weights, which potentially helps increase overall training volume. 4. Aim for 1-2 working sets per exercise.
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May 1, 2024 · A repetition, or rep, references one complete movement. So, one biceps curl equals one rep, and 5 biceps curls are 5 reps. Reps make up a set, which is usually the total number of reps you'll do before taking a break. You'll find more details on reps, sets, rest, and speed below.
