Behind every good training program is correct execution specific exercise. Training can be done different ways, and none of them is unambiguously better than the others. So, how many sets and reps for mass, strength, and sculpting exercises do you need to do? The following tips will help you decide how many sets and reps to perform.
Repetition- performing movement in an exercise in both directions is the basis of personal progress and required condition performing each exercise. One repetition consists of an eccentric contraction, during which the muscle is lengthened, and a concentric contraction, during which the muscle is shortened.
Performing multiple repetitions without a break in between is called approach. However, what really defines a set is the break between multiple repetitions.
To create a training program, you need to define number of sets and repetitions in the exercises you will be doing. In each approach, you determine the number of repetitions based on the goal of a particular training program. Sets and reps notation is denoted as follows: X sets x Y reps. For example, 3x10 means 3 sets of 10 reps each.
Before you start training, however, you must understand that the manner in which you perform repetitions will affect how a particular muscle develops. Probably the most important point The thing to remember is that each repetition must be performed correctly.
To be successful, you must strive to perform the rep perfectly on every set. This will keep you from acquiring bad habits in terms of lifting weights, reduce your chances of injury, and increase your chances of developing quality muscle.
Very often you can hear that approaches in the English manner are called “sets” (from the English “set”). In this case, they say: 4 sets of 8 repetitions. Repetitions in English “reps”, short for the word “repetings” - repetitions, repetitions.
For a perfect rep, spend 2-3 seconds lifting the weight and 3-4 seconds lowering it. The weight of the weight should be such that you lift it the right number of times, excluding excessive swinging and watching correct technique doing the exercise.
In general, one to three sets of 8-12 reps are recommended. Muscle fibers respond well to repeated stimulation in this range. However, once in a while it is better to do only 5 reps, or conversely, you suddenly want to do 20 or more reps. As the weight increases, the number of repetitions usually decreases. It takes more effort to lift more weight, and you need to “build up” your strength first.
Optimal for the development of strength and muscle performance is the number of 6 to 8 repetitions in the approach. The principle of gradual overload works here - when the muscles have adapted to the weights and their re-training must be done with a heavier weight.
Lifting lighter weights allows you to perform more reps, improving your ability to work for longer. The general rule is that more a light weight And large quantity repetitions increase muscle endurance, while heavier weight and fewer repetitions increase strength.
The number of sets depends on your ability to recover from each set. Usually, the harder you push yourself during a set, the harder it is to complete more sets.
The general recommendation is to perform from one to three approaches - the best option. Avoid doing too many sets, whether you are a beginner or an experienced athlete. Even one approach to the exercise already leads to significant results.
Bigger doesn't mean better; the number of approaches depends on the quality of repetitions. Personal progress comes with the number of quality approaches, not just the number of them.
Rest between sets
Recovery is an important part of training. How long should you rest between sets? It may be obvious, but the harder you push, the more time you need to recover. The length of time you rest affects the number of reps you can complete.
Recovery is also affected by the total number of sets you complete the exercises with. Good general rule Rest 60 to 90 seconds between sets. More a short time rest, such as 30 seconds, promotes muscle endurance, but also requires lighter weights.
A longer rest period (3 minutes or more) means you will develop more strength and be able to lift more weight in subsequent approaches.
Number of sets and reps for mass, strength and relief
The following table classifies common goals and exemplary training criteria.
The goals of strength training and its specification
In fact, the situation with approaches and repetitions is really complicated. As for the number of repetitions, there are at least basic concepts, namely:
- 1-4 reps develop mainly strength,
- 5-12 - muscle volume,
- 13-15 - relief.
However, there are a lot of examples when athletes achieved impressive relief by doing 5-6 reps per set, and made a real breakthrough in terms of muscle volume, performing 12-15 and even 20 reps.
As for the set of relief, it has long become clear that the main factor is still not the number of repetitions, but a competent diet. But with extension muscle tissue still foggy. Therefore, many fans of bodybuilding and fitness constantly vary the number of repetitions performed.
Let's say you can work out one workout for 6 repetitions, and the other for 12. Or, within the framework of one lesson, using the "pyramid" principle, do 15, 12, 10, 8, 6 and even 4 repetitions in succession, as if providing your own body full range of repetitions.
As for the number of approaches, there is also no consensus, although recently something has begun to clear up. In fact, there are two directions in bodybuilding: strength training, which includes a minimum of approaches in exercises (1-2), and when 4-6 or even more sets are performed in one approach.
The minimum number of approaches implies prohibitive intensity: impressive weights, work to complete muscle failure, and even special techniques to increase the effectiveness of training such as “forced” repetitions. At the same time, in volume training, small weights are used, work to “failure” is not carried out.
It is impossible to say unequivocally that muscles grow well from 1 approach in an exercise, and from 5 they do not grow. Similarly, the opposite cannot be said. Muscles grow from both. Therefore, choosing one or another training system, it is better to be guided by personal feelings.
For example, some are sickened by long monotonous work and small weights. These athletes are best trained in power mode with a minimum of sets. And vice versa - if a person can hardly endure straining associated with working on extreme weights, volume training is his element.
It is only clearly known that a small number of approaches and weighty weights are much more fast track to injury. So, if you proceed from security considerations, draw your own conclusions.
For creating own program training, you need to set the number of sets and repetitions and the time that you will spend on rest, so that you can achieve the desired results.
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.
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, 105% is common in powerlifting strength training. 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 trainer. 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 take pleasure in pumping iron for hours on end. 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 over-load themselves, the traditionally accepted muscle building formula calls for heavy weights and many heavy sets. 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.
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. Someone is better than 4, someone 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 power training should be within 30 to 60 minutes. In order to be on time, you must adjust the amount of exercise to this time. From a scientific point of view, your muscle fibers will not have time to work out as much as possible in one set. 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
A large number of Will repetitions help me burn more fat?
In fact, a high 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
