The number of sets and reps per exercise is a fairly common question on various bodybuilding forums. Professionals have long learned to choose the right approaches and repetitions, so beginners are usually interested in this question. In general, this is a very controversial issue that is dealt with in many books on bodybuilding. Each author has his own opinion on this matter, today we will express our own.
In total, there are two global opinions about approaches and repetitions. One of them is classic, developed over the years of training by many athletes; the other is scientific, more modern. You can read about them at. But for a deeper understanding, we decided to write this article - an examination of the myths created around the choice of the number of approaches and repetitions.
Repetition - the execution of movement along a given trajectory with controlled observance of the phases of the exercise.
Set (approach) - an exercise session in which repetitions are performed.
Myth #1: All exercises should be done 8-12 reps per set.
This amount is ideal in terms of building muscle mass.
The origin of the myth: In 1954, in one of the works of Ian McQueen ( famous doctor medical sciences and a bodybuilder) recommended 8-12 reps per set for effective muscle building.
Rebuttal: such a number of repetitions keeps the muscles in an average tension, which does not allow them to be developed to the maximum.
Scientific point of view: the highest tension occurs when exercising with heavy weights, it is they that stimulate muscle growth. If you look from the other side, then total time, during which the muscles will be tense (a large number of repetitions) stimulates the structures around the muscle fibers - which increases their endurance. Variant with the number of repetitions from 8 to 12, something between tension and weight. But if you constantly work with such a number of repetitions, you will not let the muscles high level tension, which you will get only if you work with large weights.
Outcome: vary the number of repetitions with different weights.
Myth #2: Each exercise should have 3 sets.
With such a load, you will always progress, there is simply no point in doing more.
Origin of the Myth: In 1958, a post by Thomas Delorme stated that 3 sets of 10 reps would be no different in effectiveness from 10 sets of 10 reps.
Rebuttal: This is not true. Believe me, your muscles do not care about the magic of the number "3". You should know only one rule: the more repetitions in the approach, the less approaches. That is, in general, the number of repetitions remains approximately the same, only the number of divisions into sets changes.
Outcome: Average weight? - 3 sets of 8 reps. Are you lifting heavy weights and doing 3 reps? - do 6 sets.
Myth #3. You need to perform 3-4 exercises for each muscle group.
Only in this way you will qualitatively load a specific muscle.
Origin of the Myth: Arnold Schwarzenegger's Postulate (1966).
Rebuttal: the same Arnie said that in each exercise you need to perform 8-12 times in 3 sets. After averaged calculations, almost one and a half hundred repetitions for each muscle group. If you are able to withstand such a load - you are hacking. It is better to make training less voluminous, but more effective. Moreover, working on such advice, your training will take a very long time, not everyone can withstand this.
Outcome: stop at 50 repetitions (maximum) for each muscle group. It is more effective to do 1-2 exercises per muscle group, but with the correct load. You won't want to do more)
In this article, we began to learn such a question about the number of sets and repetitions of exercises. The question is very important in the construction training plan. You have already figured out a little what's what, considering popular myths. To specifically find out how many repetitions and sets to do for you, read the continuation of the article.
Hi all. Welcome to a blog without lies and falsehood, bodybuilding in its purest form. In today's episode, we'll talk about how many sets to do in bodybuilding exercises. The topic itself is very important, because it is in the first place in any training complex.
Before we dive into this issue, I would like to tell the youngest inhabitants of the gym, what exactly is the approach? (and the difference between the approach and repetitions, just in case).
And so, repetitions are when you start doing the exercises and count how many times you have completed the movement. And the approach (aka a series, a shortened set) is when you have completed the required number of repetitions and finished the movement (well, for example, you did 10 barbell lifts for biceps and lowered) this is 1 approach (series), which means that you did 1 set of 10 reps.
If you rest 1 minute and repeat all over again (i.e. do 10 reps and lower the barbell), this will already be the 2nd set. Those. You have done 2 trips already. Do you understand?
I hope I explained it in an accessible way, now let's move on to another question, how many sets per workout should be done, how many sets should be done for each muscle group in order to have the maximum benefit in the form of muscle growth?
The questions are very confusing, misinformation is everywhere ... one broadcasts that 1-2 approaches to failure will be enough, another says 5-6 is necessary, the third invents something else .. Everyone has their own opinion, and who is right, where the hell take it true?
There are athletes for whom 1-2 approaches are enough, for another, 5 approaches will not be enough.
This whole thing depends on:
- genetics
- psyche
I justify why. It is psychologically easier for some athletes to tune in and perform one but high-quality approach, instead of 5, well, let's say, anyhow. Usually I notice this in advanced athletes, because beginners are not capable of such a return.
Warm up sets
In any case, you will have to perform warm-up sets, of course, if you do not want to get injured and say goodbye to bodybuilding for a long time. Our muscles and ligaments must be warmed up before hard exercises in gym.
Moreover, warm-up sets prepare your psyche for maximum training.
So, whoever tells you that tough fighters don’t warm up, etc. this is a delusion, any athlete warms up when working with huge weights.
Personally, I performed both the maximum and minimum number of approaches, after which I decided to stop at the golden mean.
The golden mean: these are 3-4 working sets, after 2-3 warm-ups in the first exercise (quite enough). Let's see how it looks in practice in the bench press lying on a horizontal bench.
Let's say your working weight is 80kg x 8 reps.
So the golden mean looks like this:
- Warm-up with an empty bar (20kg) is mandatory (always start with an empty bar)
- 40kgX12 - warm-up
- 60kgX10 - 2nd approach again warm-up
- 70kgX8 - 3rd approach (leading warm-up)
- 80kgX6-12 - 1st worker
- 80kgX6-12 - 2nd worker
- 80kg X 6-12 3rd worker
We do warm-up sets with light weights, high reps.
This is done in order to prepare your muscles for the maximum working weights in the exercise.
After that, a lead-in approach follows, and finally, a working approach, which is the most important one.
As a rule, when the athlete is still fresh, it is in this 1st approach that one should try to regularly increase working weights (progress the load).
You can read more about load progression in the main articlesx:
- Bodybuilding training programs (here, at the very beginning, it is described step by step and chewed on how to use safe ways progressions i.e. increasing weights and repetitions, this is a must-read).
- German volumetric training (here again, the same safe methods are described, but also about the unsafe method of load progression, for professionals).
- Natural muscle bodybuilding without steroids (here, in principle, what progression is needed for, how to carry it out, etc., but not as chewed as in the first and second articles).
The second working approach stimulates the development of the muscle, it is also strength, the only thing is that most likely you will not be able to do the same number of repetitions as in the first one, because your muscles are already tired.
And finally, the 3rd working approach: here it is more than likely that you will do even fewer repetitions than in the previous (2nd).
I think that in the following exercises on the same chest, you should not warm up.
Because our muscles are already warmed up and even more than tired.
But, if you feel that you need (just in case, so to speak), then one will be enough.
For example: if you have the 2nd exercise according to the plan bench press on an incline, your maximum is 80kgX8 then:
- 60kgX6-8 - warm-up
- 80kgX6-12 - 1st worker
- 80kgX6-12 - 2nd worker
- 80kgX6-12 - 3rd worker
Why are there multiple working approaches?
For a novice athlete, 100% will not be able to achieve a return on one approach in an exercise.
Moreover, even more advanced athletes will not be able to do this.
Because, you still feel your muscles very badly, you simply simply cannot make them work as they should. That is why, in several approaches you have a chance, unlike one.
Only professional bodybuilders are capable of such a return, but they never perform so few approaches, because they often train according to high intensity schemes (the so-called German training).
This method of training is very useful (golden mean). Perhaps sometime in the future, you will discover the most effective complex strength exercises.
But not now, that time has not yet come. All successful athletes who are now addicted limited number approaches (and there are very few of them), or those who use a huge number of approaches, started with simple training methods. You can’t just take it and jump over your head. Start small and go big.
How many sets?This issue is the subject of heated debate. Some experts believe that it is necessary to do one approach, but perform maximum amount reps, others advocate multiple sets and fewer reps.
I recommend that you use the classic proven way of doing exercises, namely 3 sets. For some, 4 is better, for others 2 approaches, but in general, 3 is the golden mean, which is convenient to navigate. The exception is newcomers. When you are just starting to train, it will be difficult to complete three sets at once. After 3-4 weeks you should increase the number of sets as your body gets more advanced.
While you are a beginner, you will need one exercise for each part of the body.
If you have an average level of training, you can break your workout into two parts (upper and lower for example). Each body part will require 2 types of exercises with 3 sets (6 sets in total).
If you are advanced, you should do 3 exercises per muscle group with 3 to 4 sets, for a total of 9 to 12 sets per muscle group.
Why 3 sets? Your strength training should fit between 30 and 60 minutes. In order to be on time, you must adjust the amount of exercise to this time. Scientifically, your muscle fibers will not have time to work out as much as possible in one approach. Besides, Scientific research showed that several approaches allow you to more activate the production of growth hormone and testosterone, which is very important for muscle growth and fat burning.
It should also be added that the larger the muscle group, the greater the load they can withstand.
How many repetitions?
The number of repetitions is mainly determined by your goals.
I recommend taking not a fixed number of repetitions (for example, 3 sets of 10 reps), but a range of 6 to 12 so that you have the opportunity to maneuver. For example, if you are doing a back exercise, then you can do, say, 9-9-9 (three sets of 9 reps) reps. Next workout will give you the option to do 9-9-10, then 9-10-10, then 10-10-10, and so on. Those. using this system you will be able to monitor your progress. When it becomes easy to do 12-12-12, then you increase the weight to such a mark that you can do 6-6-6, then again 6-6-7, 6-7-7, 7-7-7, 7-7- 8…12-12-12 etc.,
The biggest mistake is constantly repeating the same exercises for a long time using the same weight. If you are not having a hard time, then you are not achieving something new. Only new load makes you stronger
Will High Reps Help Me Burn More Fat?
In fact a large number of repetitions does not burn more fat, because during training, fat is not burned at all. Yes, calories are burned during training, but fat burning occurs after training due to increased calorie consumption. The faster the metabolism, the faster the fat burns, and the metabolic rate depends on the amount of muscle mass. A large number of repetitions does not give the opportunity to increase muscle mass.
How much rest do I need between sets?
The break should be about 60 seconds. Sometimes up to 120 seconds for large muscle groups in order to have time to rest and recover.
The universal duration is 60 seconds.
If your goal is to increase strength, then the break should be increased to 120 seconds.
If your goal is maximum fat burning, then the break is reduced to 20-45 seconds, which adds an aerobic effect.
At what speed should I raise and lower the weight?
Do the exercises slowly and carefully. It usually takes 2-3 seconds to lift the weight and 3-4 seconds to lower it. Never make sudden, jerky movements. Shocks do not allow the muscles to be thoroughly worked out. Only a slow, even distribution of load is correct for muscle development. In addition, sudden movements can lead to injury.
What should be the intensity of the workout?
If you have chosen the right weight, then the last two or three reps should be difficult to complete.
For example, 1-2-3 easy -4-5-6 normal 7-8-9 hard 10-11 limit 12 - impossible.
How do I choose exercises?
I believe that one of best books ever written in the history of bodybuilding is the "modern encyclopedia of bodybuilding" written by
This is an article on strength sport terminology for beginners.
Sports, like other sciences, have their own terminology. Therefore, many beginners, starting
to training, at first they don’t understand what they want from them For you to talk to athletes
in the gym in one language, I will explain some initial terms:
sets, reps, rest between sets, superset, maximum strength, basic exercises,
cardio, free weights...
I will also show how the necessary parameters are recorded in the training program.
WHAT ARE SETS AND REPETITIONS
Suppose you did 10 barbell squats, then rested for 2 minutes and did
10 more squats, rested again for 2 minutes and did 10 more squats.
In sports language, this means that you have done THREE sets of 10 reps.
In this example, the rest between sets was 2 minutes, but the rest can be different,
it depends on the purpose and on the program being used.
The number of sets and repetitions in each exercise also depends on the purpose of training.
Additionally, the training program indicates the load for each exercise.
Recording in sports program looks like that:
Shoulder Squats 3x10/50kg Rest 2 minutes between sets
Note #1
IN English language approaches are called "SET"
Therefore, in our country, too, in the English manner, approaches are often called “sets”
They say: three sets of ten repetitions. Repetitions in English would be "reps" short for word
"repetition" which in translation means repetition, repetition.
Note #2
Previously, in Soviet sports, approaches were sometimes called "series"
So the task sounded like this: four series of 12 repetitions
Note #3
Recording format may vary.
In bodybuilding, it is most often written like this:
Bench Press 3x10/50kg Rest between sets 2 minutes
This means that you need to do three sets of 10 repetitions with a load of 50 kg.
In other strength sports, the entry might look like this:
Barbell Shoulder Squats 120/3x5 (or 120x3x5)
This means 120 kg for three times in five approaches, the essence is the same, just the order of recording is slightly different.
Besides, in power sports the load may be indicated not in kilograms, but as a percentage of the maximum.
For example: Barbell Squat 80%/3x5 (or 80% x3x5)
This means that you need to take the weight 80% of your maximum and do five sets of three repetitions.
For yourself, you can choose any convenient type of recording. If you take a ready-made program, then there should be
it is indicated how sets and repetitions are indicated, what load to use and how much rest between sets
recommended for this program.
WHAT IS A SUPERSET
Superset - performing two different exercises one after the other without rest.
You do the first exercise, then immediately the second, and only after that you rest - this is one set of a superset.
Then again perform the first exercise and immediately the second - this will be the second approach of the superset.
Let's take an example
Superset for arm muscles:
Exercise #1 - Standing Barbell Curl
Exercise #2 - french press with barbell prone
Task: 4x10 Rest 2 minutes
How to perform:
First, do the Barbell Curl – 10 reps.
Then immediately without rest "French bench press" - 10 repetitions.
This will be the first set of the superset!
After that, rest for 2 minutes and do the next approach of the superset and so on.
In fact, there is a short break between exercises in a superset while you change the machine.
or take another barbell or dumbbell. It is desirable to quickly move from one exercise to another,
so that the break does not exceed 10-15 seconds.
MAXIMUM WEIGHT (SINGLE REPETITION MAXIMUM)
The maximum weight (maximum strength, one repetition maximum) is the largest weight that
you can lift in this exercise for 1 repetition. In programs it can be referred to as "1RM"
When in the gym they ask how much you press, they usually mean how much you can squeeze out for 1 time,
that is, they ask about your maximum strength.
Attention- for beginners in the first six months of classes, I recommend not to raise Weight Limit
for one repetition (do not go to the maximum as the athletes say). First, it takes time to prepare
your ligaments and joints to maximum loads, secondly, you need to master and consolidate a clear exercise technique,
otherwise, serious injury may result. Take your time, develop your abilities gradually.
To find out the maximum strength, athletes do a “driving”, you also need to be able to do it right!
You can’t immediately take and lift the maximum weight ... I’ll write more about this in another article.
AND A LITTLE TERMINOLOGY...
Free weights- barbells, dumbbells, kettlebells.
Basic exercises- the main developmental exercises for a particular sport.
In bodybuilding, powerlifting and weightlifting, this is a variety of exercises with a barbell.
Additional information in the article - it is also cardio training, it is also aerobic training.
These are the following types of load: light long run, active walking, aerobics, exercise bike,
stepper, etc. Roughly speaking, these are low and moderate power endurance loads.
Basically, these loads are aimed at burning fat, warming up / warming up, training the heart, developing endurance.
TRAINING PROGRAMS FOR REAL RESULTS
Friends, so that you do it right, I developed detailed programs workouts
Each program contains all the necessary instructions and plans for each workout.
Each program is unique - you will train with pleasure and get excellent results.
Want to know what's new on the Athletic Blog?
– and live with sports!
Absolutely in any gym you will see people making a lot of mistakes during training - the guy on the bench beats the barbell from the chest, someone does leg curls, and at the same time his pelvis is more mobile than the hamstrings, while the other tries to press in the simulator "butterfly". These visible shortcomings can significantly slow down your progress in training, however, this is not the only thing you should worry about. What about errors you don't see?
None of these mistakes will harm your training efforts as much as choosing hard training over training smart. Many people can train hard, but it is training smartly that will help you get closer to your goal. For example, let's say you want to build muscle. You can choose light weights and do 50-60 reps, or take big weight and pick it up 10 times. In both cases, you will work hard, but one of the methods is more effective in building muscle.
Efforts are important, but they must be used wisely! In order to optimize your efforts in the gym, you need to understand what rep range is best for reaching your goal. Fortunately, research has already been done on this topic. And today we will talk about how to choose the right rep range for your goals.
Three Goals - Three Rep Ranges
Training to increase muscle volume (Hypertrophy)
If you are training to increase muscle volume, then you should select the weight in such a way that muscle failure occurs after 8-12 repetitions. In other words, after you have finished warm-up sets- which will help you prevent injury - you should choose a weight with which you can do at least 8, but not more than 12 repetitions.
This means that if you only did 6-7 reps, then that weight is too heavy and you should reduce it on the next set. On the other hand, the option when you can do more than 12 repetitions is also wrong. The right approach– when you reach failure – the point where you can no longer do another set of the same type on your own – in the 8-12 rep range. If you can easily do more than 12 reps, add weight to the next set to reach muscle failure in the range we need.
Of course, the guy who hits the barbell off the chest and the guy who lifts the pelvis off the bench to do the barbell press are grossly violating technique. If your technique breaks down when performing an exercise, the weight of the projectile may be too large for you. Learn and practice techniques from books.
By choosing correct load to build muscle, you will be able to effectively load fast muscle fibers that are more prone to increase in size and strength, in combination with weight training, and this will be enough to stimulate growth. However, these muscle fibers tire very quickly, so you should not lift very big weights for a large number of repetitions.
Train like a bodybuilder: if you want to increase muscle mass, aim for 8-12 reps per set and choose multi-joint movements such as bench press, squat, overhead press, bent over row and deadlift. Such exercises involve large quantity muscles than single-joint movements, allowing you to lift more weight.
Load the desired muscle group with different exercises with a high volume of repetitions and sets to stimulate growth. In general, the rest period between sets should be 1-2 minutes.
Strength training
When you pick up the weight to do 8-12 muscle-building reps, you are also building strength, no question. But this weight is not optimal for increasing strength. When your goal is to maximize strength, you should train with a weight that you can lift for only 1-6 reps. Very heavy weight makes you stronger.
This is exactly the approach to training used by the strongest men and women on the planet, especially powerlifters. They lift inhuman weights in competition and you can be sure they use a similar approach in training.
Of course, many of these athletes don't train hard all the time. They alternate high intensity workouts(heavy weights) and low-intensity periods, which helps them reduce the risk of injury, maintain healthy joints, and reach peak strength for competition. They usually use 12 or 16 weekly program periodization, which helps them to progress well. First they do a set of 5 reps, then 3, and finally 2 or 1 reps. Strength training also recruits fast muscle fibers. But it is aimed not only at increasing the volume and strength of muscles, but also at training the nervous system.
Train like a powerlifter: The training of athletes for strength differs from the training of bodybuilders in that they avoid sets in failure because they can negatively affect nervous system. The rest period between sets on working weights is quite long - 3-5 minutes - in order to fully recover before the next set. After the main multi-joint exercises, auxiliary exercises are performed, which help to strengthen the weak points in the execution of the main movement.
Muscle Endurance Workouts
You may be focused on getting as big or strong as possible, but not everyone is chasing those goals. Classic example of a runner on long distances(marathon runner), who needs to run 42 kilometers at one pace, for this he develops muscle endurance. In the gym, this will mean that you need to take less weight and do 15 reps or more.
Low-intensity workouts usually involve aerobic exercise because oxygen plays a key role in metabolic processes. This allows you to keep you active for a longer period of time. These energy processes occur mainly in slow muscle fibers, therefore, performing low-intensity, a lot of repetition training you create mechanisms within the muscle cell that make it more aerobic.
This type of training increases muscle endurance without necessarily increasing their volume. Well-trained athletes can perform high reps for long periods of time without feeling tired, but you are unlikely to see a marathon runner with a sprint body.
Train for endurance: The basis of training for athletes whose sports require good endurance is most often not related to the gym, so it is quite difficult to repeat their movements with weights. Multi-joint exercises performed with light weights and high reps or even weightlifting exercises can build muscle endurance, of course, as long as you can maintain correct technique during execution.
The rest period should be short enough, because. oxygen consumption and lactic acid removal process are not limiting factors in endurance training.
Relationship between reps and weight
By understanding how many reps you should be doing, you will also understand how much weight you should be lifting. These things are inseparable. If you draw a graph, you will get a linear relationship: the more weight you add, the fewer repetitions you can do; with lighter weights, you will be able to do more reps.
I'm always surprised when I'm training with a new partner who is stuck on a specific weight and rep scheme—say, 36kg dumbbell bench press for 8 reps. I tell him to take 40kg, to which he replies, "I can't do it!". In fact, he can, just not 8 times. Inevitably, after working with 40kg dumbbells and feeling this new sense of strength, he will be able to lift 42kg, and even try 45kg.
We have touched a lot important point A: You don't have to train in the same rep range all the time. You can start your workout with heavy multi-joint exercises for 5 sets of 5 reps. In order to focus on building muscle mass, you can add some exercises in the 8-12 rep range. At the end of the workout, you can work out slow muscle fibers and finish the session with isolation exercises for 15-20 repetitions.
Over time, you will understand your personal strength curve and weight-to-rep ratio in every exercise you do. It will help you a lot if you write down the weights and repetitions that you have done in a notebook. This is important because as you get stronger, you will want to lift more weight in the same rep range. When building muscle, once you can do more than 12 reps on a core exercise, it's time to increase the weights by 5-10 percent.
The weight you pick up on your strength curve should match the number of reps you need to do according to your training goal. In that sense, your workouts shouldn't be random where you just lift the same weight every session; there are better weights and optimal amount reps you should be doing. It all depends on the goal you set for yourself!
