How many reps should I do? [WCT Sets and Reps Guide] - The White Coat Trainer (2024)

Today you have to learnIn facthow many sets and reps you should do each time you train.

With this weightlifting set and rep guide, you can build more muscle, gain more strength, and improve the effectiveness of your workout.

Let's start.

From 1: Rep

How many reps should you do?

In general, you have to perform everywhere4-12 reps per setfor the vast majority of your training sessions.

The exact rep schedule depends on what your specific goal is, such as muscle growth, strength or endurance.

Can you do less than 4 reps or more than 12 reps? Sure, but this won't be the most efficient use of your time.

Now let's look at the ideal number of reps you should perform for each exercise.

So the first question you should ask yourself is:

What is your goal?

The four different types of repetition ranges:

In general, there are four different ways you can divide your training:

1. Do you train to build muscle?
2. getting stronger?
3. develop maximum strength?
4. or to improve your endurance?

Focus on one at a time. Trying to do more than one at a time can lead to mediocre results.

Let's go through them one by one.

1) Muscular endurance:

Muscular endurance is the ability to work your muscles for long periods of time without getting tired.

This is ideal for you if you enjoy prolonged aerobic exercise such asCrossFit, rowing and swimming.

Endurance responds best to high repetitions.

The best rep range for muscular endurance is 12-15 reps per set. set

2) Muscle hypertrophy:

Muscle hypertrophy is the process of growing and developing muscle size.

If you want to develop bigger glutes or show some muscle definition in your back, then you should do hypertrophy training.

Hypertrophy responds best to a moderate rep range.

The best rep range for hypertrophy/muscle growth is 7-12 reps per set. set

3) General muscle strength:

General strength refers to the ability to lift greater amounts of weight in relation to your own body weight.

I believe that everyone should achieve a minimumbasic strength level.

General strength training is important because it:

1. Help build strong bones and reduce the risk of osteoporosis
2. Makes it easier for you to perform daily activities
3. Can lead to an improvementin body image, even without physical changes in your appearance

Strength gains require the use of low reps and heavy loads.

The best rep range for muscle strength is 4-6 reps per set. set

4) Maximum strength:

Maximum strength is the ability to lift the most weight possible.

If you are a beginner, this is not for you.

For maximum strength, you train if you have been training for at least 1 year and you want to participate in strength sports such as powerlifting, Olympic weightlifting and strongman.

Or, if you're curious about what your one-rep max is, try this rep range two to three times a year.

The best rep range for maximum strength is the lower rep range: 1-3 reps per rep. set

In general, I recommend youstick to muscle hypertrophy and overall strength repetition rangesfor most of your training.

What exactly are representatives?

Let's define what reps are.

Reps (or reps for short) refer to the number of times you perform a particular exercise before taking a break.

For example:

Ten overhead presses before resting is considered ten reps.

Is it better to lift heavy or do more reps?

If you want to build significant amounts of strength, you need to go heavy.If you're only interested in building muscle (hypertrophy), you don't need to go that heavy.

The rule of thumb is this:

You need to lift a weight so heavy that you can't easily exceed the number of reps in your target rep range, but not so heavy that you can't reach the minimum number you're aiming for (with good form)!

In addition,you should aim to leave at least 1 rep in the tank on each set.

What does it mean?

This means you shouldn't take your sets to absolute failure.

Do your best to leave something on the table in each set.

We discuss weight selection in much more detail in:How much weight should you lift?

How many reps are too many? Can you do too many?

Yes, it is possible to do too many reps in one set.

As with anything, too much of a good thing can be harmful.

Personally, I don't go higher than 12-15 reps, but others may find it helpful to do so.

Anything more than 20 reps in a set is probably way too much.

Performing so many reps in a set will yield diminishing returns.

If you can easily do more than 20 reps, then the weight you are using is probably too light or light to achieve any significant growth.

The only exception to this rule isSquats of 20 reps!

Many people have gained a lot of strength and muscle using 20 rep squat programs, but this is not for the faint of heart!

More than 20 reps can also be helpful for beginners who focus only on bodyweight exercises.

Otherwise, stick to the rep ranges mentioned above.

Is it better to do reps or time?

I recommend that you focus on reps rather than time because you can always be objective with the number of reps you do.

Time is a double-edged sword. You can either

• relax and let the timer count down as you do your reps slowly, or
• you rush through the reps trying to get as many as possible before the timer runs out.

Both approaches can produce suboptimal results.

Okay, so now you know how many reps to do.

What about sets? How many sets are ideal for building muscle and strength?

Part 2: Set

How many sets should you do per workout?

In general it shouldanything from 3-5 sets per workout,depending on the number of repetitions you do.

Sets and reps and inversely proportional.

• The more reps you perform per set, the fewer sets you need to do.
• The fewer reps you perform per set, the more sets you should do.

Let's look at some definitions just to be sure.

What is a set?

A set refers to the number of times you perform a certain number of consecutive repetitions.

For example:

Let's say you do 10 push-ups, rest for 2 minutes, and then do 10 more push-ups.

That is, 2 sets of 10 reps or 2 x 10.

Are 2 sets enough?

2 sets may be sufficient if you perform at least 10-12 heavy repetitions per set. This is ideal if you are training for hypertrophy and are close to failure on each of these two sets.

Remember this.

2 sets are better than nothing. If you only have time for 2 sets, do 2 sets.

Oh well, a few sets are better than nothing.

How many sets should I do per week?

I advise you to act6-10 sets per muscle group per week.

You can achieve this by training each of the major muscle groups twice a week.

Are there different ways to split your sets?

Okay, so now you know how many sets and reps to do.

The last thing you need to decide is what kind of kit you are going to make.

In general, there are four different types of kits you can make.

1. Set straight
2. Ramp set
3. Drop-set
4. Piramide set
5. Superset

What is an even set?

A straight set is the standard lifting method that everyone knows. You perform all sets of a specific exercise with the same weight.

The reps can remain the same for all sets (due to fatigue, etc.).

Example of an even set:

• Set 1: 150 lbs squat for 8 reps
• Set 2: 150 lbs squat for 8 reps
• Set 3: 150 lbs squat for 8 reps

In my opinion, straight sets are the only type of set you should make.

What are ramp kits?

Ramping sets involve increasing the weight of the exercise on each set, for a set number of sets.

In other words, each set uses heavier weights.

The reps can remain the same for all sets.

Example of a list set:

• Set 1: 140 lbs squat for 8 reps
• Set 2: 150 lbs squat for 8 reps
• Set 3: 160 lbs squat for 8 reps

Ramping sets have the advantage of helping you build momentum for a top-heavy set.

The downside to this training style is that it will reduce the overall volume you perform since the first set will be "light."

You can overcome this by performing drop sets after your top set.

What are drop kits?

Drop sets are when you perform additional sets with lighter weights after doing one or more sets with a heavy weight.

Drop sets allow you to build more training volume if your work sets are too heavy to do straight sets.

Example of dropping a set:

• Set 1: 160 lbs squat for 6 reps
• Set 2: 160 lbs squat for 4 reps
• Set 3: 140 lbs squat for 8 reps

If you are a beginner, I prefer that you do straight sets with a weight that you can hold for at least 3 sets.

What are pyramid sets?

With pyramid sets, you use progressively heavier loads on each set until you reach a top set, then work your way back down, returning the weight to where you started.

It's almost a combination of ramp set and drop set.

Example of a pyramid set:

• Set 1: 130 lbs squat for 8 reps
• Set 2: 145 lbs squat for 8 reps
• Set 3: 160 lbs squat for 6 reps
• Set 4: 145 lbs squat for 8 reps
• Set 5: 130 lbs squat for 8 reps

As you can see, pyramid sets allow you to accumulate a lot of training volume, but you need to do a few extra sets.

This training style is useful for those who want to maximize hypertrophy.

My recommendation:

Stick to straight sets for the majority of your workout, using a weight you can handle for at least three work sets. If you have time, you can add an additional drop kit.

What about supersets versus circuits?

There are two other types of kits I want to tell you about.

Supersets on circuits.

What is a superset?

A superset is when you alternate between two different exercises, performing a series of exercise A, followed by a series of exercise B, and so on.

• Set 1A: 150 lbs squat for 8 reps
• Set 1B: 10 reps of close-grip push-ups
• Set 2A: 150 lbs squat for 8 reps
• Set 2B: 10 reps of close-grip push-ups
• Set 3A: 150 lbs squat for 8 reps
• Set 3B: 10 reps of close-grip push-ups

Benefit:

The advantage of supersets is that you can do more work in less time.

When you do straight sets, you typically rest 2-4 minutes between sets.

With supersets, you rest only 1-2 minutes between sets, reducing the overall time of your workout while achieving the same volume.

Cons:

The downside to supersets is that you may not be 100% fresh for each exercise because your total rest times are shorter.

I recommend that you only use supersets for your secondary/"minor" exercises.

Okay, now let's put everything together and combine all this information.

Part 3: Putting It All Together

How many sets and reps should I do as a beginner?

As a beginner, I recommend you do it15-30 total reps per exercise. This is the perfect place for strength and hypertrophy.

So how many sets and reps should you do per exercise depends on the rep range selection you selected above.

• If you do 8 reps per set, you only need to do 3 sets total
• If you do 5 reps per set, you should do ~4 sets
• If you do 12 reps per sets, you can get away with 2-3 sets.

Using this information you can create the following manual:

WCT weightlifting sets and reps

How Many Sets and Reps Should You Do for Muscular Endurance?

If you are training for endurance/metabolic conditioning, you can and shouldexceed the sweet spot of 15-30 reps.Endurance training requires you to perform many repetitions in a short period of time.

Here are the guidelines.

1. Perform 12+ reps per set
2. Do 2-3 sets per exercise
3. Aim for ~40 total reps of each exercise

Build muscle?

So how many sets should you do for hypertrophy? I recommend sticking to the upper limit of 15-30 reps per set. exercise a good spot.

Here are the guidelines:

1. Perform 7-12 reps per set
2. Do 3 sets per exercise
3. Aim for 25-35 total reps of each exercise

For muscle strength?

When training for general strength, you need to lift heavy enough weights where you can only do 4-6 reps per set. set.

Here are the guidelines:

1. Perform 4-6 reps per strength set
2. Do 3-4 sets per exercise
3. Aim for 12-25 total reps of each exercise

For maximum strength?

Maximum strength training is great fun and you can show off with ithow strong you really are.

Again, make sure you have enough experience and that you are using the correct form!

Here are the guidelines:

1. Perform 1-3 reps per set
2. Do ~5 sets per exercise
3. Aim for 8-15 total reps of each exercise

Other related questions

How many sets and reps should I do to lose weight?

If your goal is to lose weight and burn fat, it's best to perform a high number of sets and reps at a moderate intensity.

Go for 12+ reps per set. set, and at least 3 sets withshort rest periods (such as 90 seconds of rest).

Such exercises will improve your muscular endurance and also improve your aerobic capacity.

You can also benefit from circuit training(which I will discuss later).

Do higher reps burn more fat?

The more repetitions you perform, the more calories you burn.

So yes, higher reps can burn more fat.

That said, training for muscle hypertrophy will also be beneficial to you.The more muscle mass you have, the higher your basal metabolic rate will be.

But remember: exercise alone is unlikely to lead to any significant weight loss.

You should also adjust your diet to maximize your fat-burning potential.

How many reps should I do to gain tone?

There isthere is no such thing as 'toning'.You can build muscle or burn fat.

To improve “muscle tone,” you need to do both: increase your muscle mass percentage and reduce body fat at the same time.

You can do this by using hypertrophy and metabolic rep ranges7-15 reps per set.

How many reps and sets should a woman do?

In general, women do not need significantly different set/rep recommendations than men.

The big difference is that women can handle more volume than men on average. This can be in the form of multiple reps per set, or multiple combined sets.

How often should I change the number of sets and reps I do?

For best results, vary the number of sets and reps you do every 4-6. week.

In general, you can change the number of sets and reps you do per exercise

• any training (known as daily progressive periodization), or
• every four to six weeks (this is known as block periodization).

If you always do the same number of reps, you won't be able to continue making progress.

You make progress by giving your body oneprogressive overload stimulusthat change in severity over time.

Doing just five years of high school algebra will not make you a better mathematician. You must continually challenge yourself as you become more advanced.

One of the easiest ways to do this is to train for different training goals every 4-6 weeks. week.

For example:

• You can do 1-2 training cycles with 10-12 repetitions per set
• Followed by 1-2 training cycles with 8-10 reps per set
• Followed by 1 training cycle with 4-6 repetitions per set

This is an example of block periodization, which in my opinion is the best training method.

What is block periodization?

Block periodization is when you spend a specific amount of time training for a specific goal.

With this model you can train for hypertrophy for 4-6 weeks, followed by 4-6 weeks of general strength, followed by 4-6 weeks of maximum strength.

Any combination is possible.

If you want, you can alternate between strength and hypertrophy cycles and never do endurance or maximum strength blocking.

Or you can train for endurance, and then hypertrophy, and then strength.

Your specific goals will determine what your training cycles should look like.

My recommendation:

• If you are a beginner, I recommend doing 2 hypertrophy blocks, followed by 1 strength block
• Alternatively, you can perform 1 endurance block, followed by 1 hypertrophy block, then 1 strength block
• If you are an average trainee, I recommend doing 1-2 hypertrophy blocks, followed by 1-2 strength blocks and a max strength block

A strength training program that uses all of these principles:

That was a lot of information.

You can now summarize all of this and apply it to your current training program, or you can create an entirely new program based on these principles.

But why does all that work?

I've already created a comprehensive training guide that takes all the guesswork out of the equation.

To retrieveWCT Strength ProgramPlug in the compound exercises you want and the template will tell you exactly what to do.

p.s. There are male and female versions of the template.

What did you think of my weightlifting sets and reps?

So to summarize:

• Decide which strength training goal you want to improve first: endurance, hypertrophy, general strength, or maximum strength.
• Most people should stick to a 2:1 or 3:1 ratio of hypertrophy to overall strength
• Change your rep range every 4-6. week based on your goals
• If you want to improve your endurance: do sets of 12-15 reps per set
• If you want to get muscle hypertrophy: do sets of 7-12 reps per set
• If you want to improve your overall strength: do sets of 4-6 reps per set
• If you are a strength athlete and want to improve your maximum strength: do sets of 1-3 repetitions per set
• Stick to the total set range of 3-5 on each exercise, with an average of 15-30 total reps per set. excercise

The next step is to learn:

• The best compound movements to incorporate into your routine

Now I want to hear from you.

Which of the four fitness goals will you work on first?

Let me know by leaving a comment below.

Alex Robles, MD, CPT / Bretagne Robles, MD, MPH, CPT

Alex and Brittany Robles are physicians, NASM-certified personal trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader's Digest, Bustle, The Active Times and more.Read more about them here.