How Many Sets & Reps Should You Do?
How Many Sets and Reps Should You Do To Gain Muscles?
1# Strength (the amount of force a muscle can produce)
2# Size (a muscle’s diameter)
3# Endurance (a muscle’s ability to keep contracting against resistance)
4# Power (a muscle’s ability to produce both strength and speed)
How to develop each property
Table 1. Guidelines for developing different muscle properties. 1RM = one-repetition maximum; min = minutes; s = seconds.
*Training tempo defines the number of counts for the concentric, hold, and eccentric phases of the rep; e.g. 1:2:2 is 1 count concentric, 2 counts hold, and 2 counts eccentric.
What is 1RM?
1- You can use it to work out how much weight to lift for the exercise (although this isn’t necessary, as explained below).
2- It allows you to notice and measure an increase in strength. If your 1RM increases, you know that you have become stronger. If it doesn’t increase, it means that you have hit a plateau.
You can find your 1RM for a given exercise by working up to it using increasingly heavier weights, or by estimating it by finding a weight with which you can perform three reps (which is safer) and consulting a 1RM chart. By convention, the weight with which you can perform one rep is known as your 1RM, the weight with which you can perform two reps is called your 2RM, and so on.
Note, however, that you don’t have to know your 1RM for an exercise in order to determine the amount of weight you have to lift for that exercise. The rep range you have to follow actually tells you the amount of weight you have to lift. For example, the rep range to develop size is six to 12 reps. This means that you have to use a weight with which you can squeeze six to 12 clean reps. If you can’t do six clean reps, it’s too heavy; if you can easily do 12 clean reps, it’s too light. In other words, by the sixth or twelfth rep, you should be nearing failure to perform clean reps. And by “clean”, I of course mean using proper form.
How do you develop muscular strength?
How do you develop muscular size?
Training for optimal size involves performing three to six sets, each consisting of six to 12 reps, using heavy weights (67%–85% of your 1RM). This kind of training will recruit most Type I, Type IIa, and Type IIb muscle fibers, leading to great gains in strength and size but limited gains in endurance due again to the relatively small number of reps. More size is built than with training for strength because the muscle sustains more microdamage as a result of the higher workload and the extra time under tension. This kind of training is also more effective at increasing the body’s production of testosterone and growth hormone, which are important for building muscle.
How do you develop muscular endurance?
How do you develop muscular size, strength, and endurance?
How do you develop muscular power?
Differences between small and large muscle groups
I should make it clear at this point that small muscle groups need fewer sets than do large muscle groups. Therefore, stick to the lower end of the set range for small muscle groups and the higher end of the set range for large muscle groups. What’s more, small muscle groups don’t require as much weight. Therefore, stick to the higher end of the rep range (and therefore the lower amount of weight) for small muscle groups and the lower end of the rep range (and therefore the higher amount of weight) for large muscle groups
The reason that you shouldn’t go too heavy on small muscle groups is that they are usually trained using isolation exercises, which, by definition, involve a single joint, and you don’t want to put too much pressure on the joint. It’s less risky to go heavy with compound exercises, which, of course, involve more than one joint. What’s more, the heavier the weight, the more the surrounding muscle groups will get involved in the exercise, so the goal of isolating the muscle will be defeated