Bodybuilding Techniques - Sets & Reps Guide For
Strength Training Workouts
people are confused about how many sets and repetitions you are
suppose to do. Most people do 3 sets x 10 repetitions. This is okay
if you have the weight and rest in between the repetitions correct.
The load and repetition assignments are based on your specific training
goals. For Muscular Endurance (toning up muscle) you would want
lighter weight. This would be 67% of Max and your repetitions would
be 12. For Hypertrophy (Building muscle) you would want a little
heavier weight. This would be 67-85% of Max and your repetitions
would be 6-12. For Strength you would want heavy weight. This would
be 85% of Max and your repetitions would be 6. For Power: single
effort event-you would want very heavy weight 80-90% of Max and
1-2 reps. For Power: multiple effort event- you would want heavy
weight 75-85% of Max and 3-5 reps. Your sets can very from 2-4 on
average. Depending on want kind of work out you are doing it make
be more sets or less. But 2-4 sets is most common.
It is important that you realize that strength & power is different
than building muscle. Your rest in between repetitions is just as
important. For Muscular endurance (toning) you want to only rest
less than or equal to 30 seconds. For hypertrophy (building mass)
you only want to rest 30 seconds to a minute. This is because you
want to break down your muscle and take it to fatigue in order for
it to rebuild later. This is how your muscle grows. It breaks down
and then rebuilds bigger. For power and strength you rest 2-5 minutes.
This should be a full recovery. You will definitely need this longer
rest for lower body.
This is important to know when designing a workout program. That
way it ensures you reach your goals in the shortest amount of time
possible. Also a common mistake is working out the same muscle groups
every day or every other day; especially if you are trying to build
muscle. By not allowing the muscle to recover you are not allowing
it to rebuild and grow. Also for power it doesn't allow enough rest
for the next workload so you are hindering how much weight you can
increase weekly or monthly. For muscle endurance it is on the fence
whether it helps or hinders. Over a long time frame it will hinder
your workout so I would make sure you rest at least a day or two.
Another resolution to the problem would be to change up the actually
exercises if the muscle groups are the same. Also you will have
load increases as you get stronger. This is typically 2.5-5lbs at
a time. It can be larger increases but this is usually for larger,
stronger athletes. They can increase by 10-15lb increments.
Also knowing how many times a week to train is important too. A
beginner should do resistance training 2-3 times a week. An Intermediate
person should do resistance training 3-4 times a week. An advanced
person should work out 4-7 times a week. This is basic information
and obviously once you get into sport specific needs a lot of the
information will vary.