absolutely in any gym you will see people make a lot of mistakes during training - the guy on the bench beats the barbell from the chest, someone does a leg curl, and at the same time his pelvis is more mobile than the hamstrings, the other tries to bench in the butterfly machine. 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 correct set is when you hit failure - the point where you can't do another set 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 for building muscle mass, you will be able to effectively load fast muscle fibers, which 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 shouldn't lift very heavy weights for high reps.
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 right muscle group 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!
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 need to be warmed up before hard exercises in the 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 approaches with a small weight, in in large numbers repetitions.
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 repetitions to do in the approach is a very important question. The result that you get from classes depends on the number of repetitions. In this article, I will try to answer this question as accurately as possible. And you will be able to correctly determine the rate of repetitions, based on your own goals.
To get started, take a look at this chart. And below I will give all the explanations.
What is the correct number of repetitions?
It all depends on the purpose of the classes, your age and level of training.
In general, all this is not far from the truth. But when it comes to practice, there are many nuances. And the bottom line, as is often the case, is in the details. In these very nuances.
First, let's do the following. On the one hand, I propose to clearly separate the different zones of repetition. On the other hand, I refuse a clear separation of these zones.
What is a re-maximum?
This indicator will help you better understand the topic. It is usually referred to as PM or simply indicated that the weight is 100%.
Rep max is the specific weight that you can lift in this exercise just one time. Necessarily technically clean (without cheating and other tricks). Adding even 100 g to this weight makes this weight unbearable for you.
If it is written that the weight is 90%, then we are talking about a weight that is 0.9 of the repeated maximum. If your rep max is 70 kg in barbell squats, then 90% of it will be 63 kg. Got it? Go ahead.
The number of repetitions. Clearly separate areas.
1-3 reps
This number of repetitions increases the one-time strength. Here we use the heaviest weights (90-105% of the maximum, but there are exceptions - someday I will talk about the method of low-rep explosive training with light weights). Don't be surprised at strength training In powerlifting, a value of 105% is often found. This is a normal practice that allows athletes to quickly achieve new results.
In this range, parameters such as coordination of movements develop powerfully (an important thing for the development of a one-time muscle strength) and innervation motor units(these are groups of muscle cells innervated by one motor neuron).
Large weights instantly force the body into optimal positions and exhibit optimal biomechanics.
And motor units in general are a very interesting thing. Purely strength training "teaches" the muscles to use as many motor units as possible at the same time, in one repetition. This synchronization manifests itself as a one-time force.
This method best develops white muscle fibers.
4-6 reps
This number of repetitions is performed in approaches to develop muscle power and explosive strength (see also). Usually, weights of 80-85% of the repeated maximum are used.
Sets of 4-6 reps are optimal for developing explosive strength and movement power. However, this method does not grow records in single repetitions as effectively as training with 90-105%, despite the fact that it also develops white muscle fibers well.
6-8 reps
This is a very convenient and comfortable number of repetitions for muscle growth. The optimal weight is 70-80% of the repeated maximum. I remember that I made the most progress in the barbell mass squat at this number of repetitions. A higher number of repetitions led to an acute lack of oxygen and premature termination of the set.
It is believed that this range is optimal for the development of myofibrillar muscle hypertrophy. That is, muscle myofibrils (contractile elements of muscle cells) develop (increase in thickness). Basically, white muscle fibers respond well to this number of repetitions.
The range is very good and comfortable. However, it feels like if you “sit” only on it all the time, there is no development of endurance (it literally evaporates) and even an ordinary run of 2-3 km or a couple of rounds in the ring become a cruel test for the breath and heart.
9-12 reps
Many people think that this amount is too high for muscle growth and refer to this range as endurance. After all, here we are dealing with weights of the order of 65-70% of the repeated maximum. When training with such weights, red muscle fibers are also actively included in the work.
However, the practice of classes and some studies indicate a significant mass-gaining effect in the range of 10 to 18 repetitions. This is in conflict with the opinion of staunch supporters of pure strength training, aimed at 6-8 repetitions. Also, after years of low rep training, training for 12 or more reps is very uncomfortable. Many athletes confuse this feeling of discomfort with a lack of effect.
In the range from 10 to 18 repetitions in the muscles, indeed, there is no active growth of myofibrils in thickness. However, there is a serious increase in the volume of the sarcoplasm, which directly affects the volume of muscles and strength endurance. This does not increase one-time muscle contractility, but the functional component (the ability to work intensively and for a long time) increases significantly. Therefore, the opinion of staunch supporters can be easily moved and expanded if we are talking specifically about the growth of muscle mass.
In addition, do not forget that many training parameters affect the growth of muscle mass: (and, accordingly, the number of approaches), the growth of working weight, etc.
12-15 reps
It is considered the optimal number for improving the shape and relief of muscles. Usually, weights in the range of 55-65% of the repeated maximum are used here. In the muscles, mainly red muscle fibers work.
This range really improves the shape and relief. But a lot depends on nutrition. If you make it mass-gathering, the mass will grow very well.
15-25 or more reps
According to established ideas, this is a zone of almost exclusively growth and improvement of their relief. If you work with iron, then with such a number of repetitions, weights in the region of 55% of the repeated maximum and below are used. In the muscles, almost exclusively red muscle fibers work, which are responsible for endurance. Also for fat burning.
Be sure to keep in mind that such training seriously hits one-time strength, quickly reducing it.
It is for this reason that people practicing the so-called healthy lifestyle - regular long runs and simple exercises with own weight for many repetitions, and often radical forms of vegetarianism (God forbid!) do not like “iron” so much or limit it to a minimum. And absolutely in vain, by the way! Iron is a very powerful health stimulant and, unfortunately, the subject of great misconceptions among the older generation...
Well, we have gone through the entire reasonable range of repetitions in strength exercises. Now let's see why it is worth moving away from the clear boundaries of these ranges.
The response of muscles and the whole organism to these ranges includes different mechanisms and adaptations. And often a certain adaptation begins to manifest itself in one zone, manifests itself to the maximum in another, and sometimes its signs are present in the third, and so on. repetition zones. That is, many parameters are not uniquely related to a specific number of repetitions.
When it comes to pure strength training at times, then the best way here it will be the execution of one-time repetitions with maximum weights. However, even if you train for 6-8 repetitions, one-time strength will also increase. But not so fast. After all, 6-8 repetitions are not optimal for this.
Separately, it is worth remembering about training for relief, when you need to “burn” overweight. It looks like you just need to do a lot of repetitions here. And here is and not necessarily!
There are many training methods that allow you to quickly burn fat by training with relatively large weights and low reps (8-12). We are talking about methods such as, etc.
How many repetitions do you need?
If you are a beginner (poor shape and no training experience, plus possibly extra pounds)
Do simple bodyweight exercises for 15 or more repetitions. Try to increase this number to 40-50 or more. Examples of exercises: squats, forward bends, etc.
If you are a beginner (training less than 3-6 months)
Fulfill strength exercises for 12-15 repetitions. Try to gradually increase the working weight.
If you have an average level of training (training from 6 to 12 months)
You should think about periodization of training. This is a simple alternation of sets of exercises with a different number of repetitions. You will definitely benefit from 6-8, and 12-15, and 15-25 repetitions. And it would be better to divide them into different sets of exercises performed in different months of the year.
If you have extra pounds (but you are somehow mobile)
Start practicing high reps simple exercises with its own weight. Do 20-40 or more squats per set. Do a lot of tilts (20 or more per approach). It is this method that has proven itself in my training.
If you are underweight or an ectomorph (and already have at least 3 months of training experience)
Do sets of 4-6 or 6-8 reps. This will allow you to grow muscle and gain weight as quickly as possible. No push-ups and running will help here. You need strength training and a very satisfying diet. And rest between sets. The workout will turn out to be longer, but the “meat” will grow effectively.
If you are over 50
It is recommended not to use a low number of repetitions (1-6) in training. More precisely, use rarely, as a peak workout once every 2-4 weeks. However, avoid altogether strength training not worth it. During the year, you should have 2-3 complexes for 1-2 months with a number of repetitions from 6 to 10. This is extremely important precisely because of age, when muscle mass is actively lost, and with it the rest of health.
I wish you successful studies! Questions and comments are welcome.
Jerry Brainum
Regular readers of IRONMAN magazine are already familiar with the high-intensity training system proposed by ex-Mr. Universe Mike Mentzer. In addition, Mentzer used to be an assistant to Arthur Jones, the inventor of the Nautilus simulator. Over the years, Jones has lauded high-impact, low-volume workouts—and often in a rather blunt style. He did not hesitate to brand those who did not agree with his system. Scientists specializing in this field were often the targets of his literary attacks.
According to his theory, and later to Mentzer's theory, for every person, regardless of his or her experience, one well-executed set in any given exercise is quite enough. And if a person does more approaches, then, in their opinion, this is simply an excessive load, which only brings harm, increasing the recovery time. Jones has often said that there is an obvious logic to such abbreviated training programs to failure.
Critics of the high-intensity system, after all, called it a "cunning trick" that only panders to natural human laziness.
Few would deny that only the most zealous adherents of this sport enjoy hours of pumping iron in the gym. And the idea that it is possible to achieve the same gains in size and strength with much less effort has intrigued many.
Bodybuilders actually tend to overexert themselves, the traditionally accepted muscle building formula calls for big weights and lots of hard approaches. Yet, many bodybuilders who switch to a low-volume, high-intensity system are surprised to find that their congestion disappears as a result. And all this is happening because they now have the opportunity to recover, which is what they needed in order to grow volumes.
Despite the inherent logic of this system, only a few of the competing bodybuilders still adhere to it. However, many have developed all sorts of versions based on limited training volume that include no more than 6-8 sets per muscle group. The difference is clearly visible compared to the 15 or even more sets favored by the rest of the competing bodybuilders. But personally, I do not know a single bodybuilder who would do just one approach per exercise.
In fact, the question is, is it possible to achieve the same results with one set of each exercise as three sets bring?
According to the available scientific literature, the answer depends on your goals. If you just want to look good and are not going to compete, then one approach is enough for you to achieve and maintain results. But those who are thinking about competing should prioritize more training volume.
For beginners, one set is enough, because the initial growth in resistance training is due to neuromuscular adaptation. In short, your brain begins to communicate better with your muscles, which leads to their rapid growth.
Those who criticize training system, designed for one set per exercise, they say that if you want to achieve any success, you need to move on to multiple sets.
A study was conducted, the subject of which was this problem. The study group consisted of 42 adults average age who was 39 years old, with about 5 years of training experience. They trained for a year on the same program, consisting of 9 exercises, one approach each. Based on the goals of the study, some of the participants increased the number of sets to three. All exercises were designed to work to failure.
After four months, the results showed that, regardless of the number of sets, the same changes were observed in both groups as in muscle tone as well as in body composition. However, upon closer examination of the results, it becomes clear that the group doing more sets achieved more than those who continued to do one set. For example, in terms of body composition, those who did three sets had a noticeable increase in chest and arm circumference, they lost more fat compared to the rest. In terms of endurance, the one set performers found a 48.2% increase in quad endurance, while the three set group experienced a 58.4% increase. The results in the bench press in the first group increased by 49.5%, while in the second - by 66.7%. However, the researchers considered this difference insignificant.
Other studies that have compared the results of workouts involving one, two or more sets of each exercise show that more training volume, i. more sets leads to a greater release of anabolic hormones such as testosterone and growth hormone. This explains some of the difference in the results of the study described above. For example, the fat loss in the high-volume group is due not only to increased calories burned, but also to the release of anabolic hormones. Both growth hormone and testosterone have a positive effect on body composition.
The one-set group took about 25 minutes to complete the workout, while the three-set group took an hour to complete the entire program. The authors of this study believe that participants in the low-volume training group will be more likely to approach exercise simply because they spend less time in the gym. Of course, one cannot disagree with these words, but in my opinion hour workout unlikely to negatively affect the psychological state of most people.
Based on my observations in the gym, I believe that doing one set of each exercise is quite suitable for beginners - and, of course, it is better than not training at all. But still, it seems to me that the probability of hitting the target with three shots is much greater than with one.
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 issue. 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 muscle building.
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 muscle fibers, which increases their stamina. 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, there are 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.
