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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.
Jul 8, 2021 · The answer starts with the rep range. 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.
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).
Sep 7, 2020 · But here’s the thing: there is no one...or two...or three...best set and rep schemes for building strength and muscle. A lot of stuff can and will work if it’s practical, evidenced-based, and you put in the work: you have to bring the intensity and focus on progressive overload.
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Dec 17, 2018 · So here’s what I suggest you do. Pick light weights to start with. These weights should make you feel like you training, but very far away from the feeling you’re about to die. Opt for a rep range towards the higher end of the scale. For example, 12-15 reps per set would be a good starting point.
