How many sets and repetitions do I have to do (building a training) (2024)

If you have ever wondered yourself "I will do that toolilleor alsoa lot ofRepresentatives and sets? 'Then this guide is for you.

This article is part of ourStrength 101 series, and we will show you exactly how you can determine the number of repetitions and sets for specific exercises, so that you can build your own training routine.

It sounds simple, but depending on your goals, the answer to "how many repetitions and sets should I do?"

We work hand in hand with ourOnline Coaching customersTo make the right training program that matches their goals, needs and available equipment

In today's guide about training programming we treat (click each to get straight to that answer):

• What is the right number of repetitions and sets for training?
• How many repetitions do I have to do?
• How many sets should I do?
• Here you can read how to build a training routine.

The right number of repetitions and sets for training

As coach JIM mentions above, "rep" stands for "repetition" and defines a complete movement of an exercise.

And a "set" is a consecutive number of repetitions without stopping.

And a "smorgasable" is a food buffet.

(This has nothing to do with this article, but it is a funny word to say.)

As we mentioned in our wholePower Training 101 series, How many repetitions and sets you have to do depends on your goals.

For example, your goal is to improve:

• Muscle exposure ability
• Muscularity
• Muscularity
• Muscularity

Depending on what your goal is, set sets, repetitions and resting intervals.

Oh, have you just started your strength training trip?

Well, make sure you take our free guide,Strength training 101: Everything you need to know.I will send you for free if you become a member of the uprising (we are!).

Okay, let's break down repetitions and put it on because I see that you still have questions.

How many repetitions do I have to do?

Remember that "representative" stands for "repetition" and is more or less a complete exercise.

Like a push-up:

Then "2 sets of 5 repetitions of push-ups" means "5 consecutive push-ups, a rest, then another 5 consecutive push-ups."

Cool?

Cool.

When deciding how many sets and repetitions, it starts to ask "What do I try to get from this training??!"

We group different rep -intervals for different goals, for:

• Muscle exposure ability
• Muscularity
• Total strength

I will share the generally accepted answers with you, but they all come with oneHuge warningI share that at the end of this article.

I will start with the "generally accepted figures here."

Let's talk about the following:

1) Muscle expense ability (prolonged muscle)

Lesson means encouraging and training your muscles to perform for a longer period.This means doing a lot of repetitions.

People who focus on muscle endurance will strive for an interval of 12 to 20+ repetitions.

Of course you cannot collect heavy amounts of weight in 20+ repetitions, so that you lift lighter loads.

Because you are the target of endurance improvements, you will also reduce the amount of rest between sets:30 seconds to one minute.[1]

If you are a runner or cyclist, strength training with higher repetitions can also help develop your muscles more endurance![2]

Representatives for more muscle endurance:12+

2) muscle size ("sarcoplasmic hypertrophy")

This is for people who want thatBuild larger muscles.

The scientific term here is "sarcoplasmic hypertrophy" because it focuses on increasing the amount of sarcoplasm, the non-contractual liquid found in your muscle.

Up to 30% of the size of your muscle is attributed to the Sarcoplasm, so focusing on this type of hypertrophy helps to build up the total size(ie increased cross -sectional area of the muscle).

If you areOn the lookout to get bigger:

• Focused on a representatives of 6 - 12 set.
• Strive for 3-5 sets.
• Rest time between sets must be short, approx. 60 to 90 seconds.

Reps for raised muscle size:6-12[3]

3) Power and Power ("Myofibril Hypertrophy")

If you train for specific sports and just want to get stronger with more strength - but not necessarily increases, this is the strategy for you.

This type of training focuses on strengthening myofibril, the contractile part of the muscle and therefore on the name "Myofibril hypertrophy".

For this purpose, target representatives are located in the 1-5 area.And yes, that means that you absorb heavy weights and aim all concentrated efforts for just one or a few repetitions.[4]

Something to note when you lift for strength and strength:You not only shock your muscles, but you also put a lot of pressure on the central nervous system of your body (CNS).

So what does that mean?

In a sense, this means that the ability of your body to communicate with his muscles has become tired and the performance likes.

That is why you may want to rest in this interval between 2-5 minutes.

Oh and your CNS will adjust and become stronger, which will be crucial for building up strength and strength.[5]

SimilarPowerlifttaken:

• LAV -Representatives
• High weight
• For a long time between sets

Since the lifting of power really taxes the central nervous system, you may be able to confuse 3-5 minutes between sets during exercise.

To summarize, these are the Rep -intervals you need to consider:

• Representatives I.1-5 reachedBuild a super dight muscle and strength.
• Reps in the 6-12 areaBuild equal amounts of muscle strength, strength and size.
• Reps in the 12+ areaBuild mainly muscle endurance and size and also cardiovascular health.

I realize that this is a lot to find out, so if you are someone - like me - who just wants to know what to do and outsource all concern about "I do the right training for my goals?"I covered you!

I would really like to learn your story and then build an adapted program that fits your goals.We will help you with your diet, your training sessions and even regularly view to keep the lead!

How many sets should I do?

As explained above, a "set" describes a group of repetitions that were performed for an exercise without stopping.

For example, if you do that10 squatsAt the moment you have just done 1 set of 10 repetitions of squats.

So let's talk about the "correct" number of sets of per exercise.

The simple answer: "Does 3-5 work sets with a certain exercise."[6]

Make sure you do not compromise on your form.

At least he tries!

National Strength and Conditioning Association (NSCA) will break this off, which suggests the following fixed areas:[7]

• 2-3 helps to build muscle endurance (12 to 20+ repetitions)
• 3-6 Build muscle hypertrophy (6 to 12 repetitions)
• 3-5 Build muscle strength (3 to 5 repetitions)
• 2-6 Build muscle strength (less than 6 repetitions)

"Steve, just tell me what to do."

Fine!Choose a weight that light feels before you and then make 3 sets of 10 repetitions.

(To learnHow much weight should I lift ").

And then next time?

Do more than the last time:

• Did 3 sets with 10 repetitions on 65 poundsbank press?Thu 3 sets of 8 out of 75 pounds this week!
• Deed 3 sets op 5BraceletsLast week?Go to 3 sets on 6 this week.

That's the key toProgressive overload, as coach Jim explains in this article:

If you are not sure whether "3 sets of 10" or "5 sets 5" is suitable for you, we have covered you.

We build a program that matches your goals and then adjust them every month based on your progress.

Here you can read how to build a training routine!

Now that you have "edumaced" about how your specific goals have the number of repetitions per influence. Set, and which sets are that you canBuild your training programAround this info.

(Check the video above to start!)

To summarize, strive for 3-5 sets in the following Rep-Rankers per exercise based on your goals:

1. Endurance:12+ repetitions press.
2. Hypertrophy (larger muscles):6-12 repetitions press set.
3. Power (close, powerful muscle):1-5 repetitions press set.

Two points that are worth mentioning:

• A recent study showed thatHeavier weight to low repetitionscreated more muscle massThen a higher volume (lower weight for multiple repetitions).[8]
• Studies show that body weight education exercises can build up muscles, but require a large number of sets per day. Rep and pushes itself to absolute failure.[9]

What this means:Studies suggest to focus heavier weight with fewer repetitions for large lifts such assquatsInDeadliftsUnpleasantbuild muscle, while they focus on high repetitions against absolute failure withBody weight exercisesFor muscle building.

Don't forget to rest enough between sets, so that you do not tired your central nervous system too badly.[10]

A final point: food is still 90% of the comparison!

Your repos does not mean as much as you think, so don't overlook it!

Here are some examples:

1. If you trybuild muscleand get bigger,To make sets of 3 or set of 5 or set of 10, you will all help to become bigger thanYou eat enough to get bigger![11]
2. If you areTry to lose weight,,It doesn't matter if you make sets of 15 or set of 5 if you consistently eat too much with 1,000 calories per day.Eat the right number of calories.[12]
3. It doesn't matter if you train like a bodybuilder,You also have to eat enough food to give your muscles enough calories to rebuild yourself bigger and stronger!Biggest mistake I see thin people tend to be bulk.

This brings me to my last point:Because food is 90% of the comparison, your sets and repetitions do not mean almost as much as you think they do that!

Everything that counts?Do this training more than the last training.

Remember how you can build muscles and strength and burn fat: “Progressive overload."

Another representative than the last time.

Doing a different set than the last time.

Pick up a weight that 5 kg is then last week.

So go out of your own head and start today:

1) Get help: if you want expert guidance and accountability, so you don't have to find all this alone, I have you.

Click on the red button below to get the details of our great online coaching program:

2) To find out for yourself!

Download our freeStrength training 101 guide!You get it for free if you participate in our rebellion (the name of our great free online community).

3) Training that you can do now:

• New in strength training?Read us allStrength 101 series.
• Start with Barbell -training?Go to our "Begin weight training"Train.
• Brand new during a training?Start with thisRoutine for body weight, and strive for 3 sets of 10. Work on your form!

Remember: the goal must be to become stronger every training.

Write down what you did last time and then do more this time.

By constantly challenging your muscles to do more, they will have to adjust by becoming larger, stronger, burning more calories, etc.

There are many different onesTruths and fake on trayAnd how your muscles can be "used" to train and stop growing.

If this is something you fight for, here is a way to keep making progress:

Spend a week in a different rep series with different amounts of weight.

This will introduce a bit of chaos in the system, which can be a good thing ... unless you are Batman.

What we are talking about is muscle confusion theory, which is a predetermined period of variation.[13]Not, you know,Without plan in the gym and just do something different every time (whatever you want to do at the time).

It does not help.

But spend a week mixing it.

Make sure you know what you want, and thenDesign a planto get there.

-Steve

PS:If you want a nice shiny app to tell you exactly how many sets and representatives will do, our shiny new app will do that exactly!

You can sign up for a free 7-day test for Nerd Fitness Journey, who will build a training on your level of experience!

Jump in here:

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All photocitats:Evel Knievel,,I ride a bike,,Bicylelifter,,Projecthistorie 1/3