Do you want to grow your muscle mass, gain strength or improve your stamina? Depending on your goal you will need to know How Many Reps and Sets should I Do in the Gym?
And here we will explain how to make your goals match the amount of Reps and Sets you should do.
If you look around in any gym you will see how many people make different mistakes, very common as well. Some training buff bouncing the flat chest bar against your chest, somebody doing biceps curls while swinging your hips, and you will see so many others.
These are the typical mistakes you see in any gym that may make you believe that it is normal to perform exercises that way.
But there are more, these are not the only mistakes you have to worry about. There are many others that are not even visible.
It’s one thing to train hard and another is to train smart. Hard training is easy but doing it smartly brings you closer to your goals.
You can choose to lift a lightweight and do 50 reps or grab something much heavier and do it 10 times. Both are hard, but only one of those methods works to increase muscle mass.
The effort is undoubtedly important but must be applied in the right way.
To optimize your effort in the gym you need to understand the repetition ranges that will help you maximize your results.
Here we leave the basic rules that you must know in order to choose the correct number of repetitions according to your needs.
Always Remember: Different Ranges for Different Goals
How Many Reps and Sets should I Do in the Gym to Muscle Mass?
If you are working out to achieve muscle mass then you should choose a weight that allows you to reach muscle failure in a range of 8 to 12 repetitions.
In other words, after you have warmed up you should select a load in which you can complete at least 8 repetitions but not more than 12.
Important Note: In case you are an ectomorph, that is to say, that you are thin and it costs you to gain muscle mass then we recommend the training ‘StrongLifts’ 5 × 5.
That means that if you can only do between 6 and 7 then it is very heavy, and you will have to reduce it to the next set.
But it also means that if you can do more than 12 or just end up in number 12 repetition with no more effort than it will not count as a true set.
A true set is one in which you get to failure, to the point where you cannot do another repetition while maintaining good posture and control of movement.
If you can easily make more than 12 then you should add weight to the next set so you can reach the failure.
Of course, the person who is bouncing the barbell on his chest and the one who does hip-swinging to help in his biceps curl is not maintaining a good posture and totally lose control of the movement.
If you are exercising in a bad way, with poor posture, you are probably taking a lot of weight. Learn to perform the exercise with good technique and posture before increasing in weight.
Choosing the right load to achieve your goal of building muscle mass is critical. And this should point to the fast twitch fibers so that you are growing stronger in response to resistance training with enough volume to stimulate them to grow.
However, these fibers are fatigued very quickly so you cannot lift very heavy so many times.
Train as a Bodybuilder:
If you’re looking to maximize muscle growth, target 8-12 repetitions per set and choose compound exercises such as flat bench with a barbell, squat, shoulder press, deadlift, etc., which recruit more muscle mass than the isolation exercises.
In general, your rest periods should be between 1 and 2 minutes.
How Many Reps and Sets should I Do in the Gym to Gain Strength?
A weight with which you can do between 8 to 12 repetitions will make you gain muscle mass and will surely also gain strength. But that weight is not optimal if you are training for strength.
When you want to focus on only gaining strength you must train on loads much heavier, ones with which you can lift only between 1 to 6 repetitions.
These heavy loads provide the stimulation of your body needs to grow stronger.
In fact, this is how the biggest and strongest Bodybuilders in the world train, especially weightlifters. They put superhuman weight in the competition and you can bet they also do this in training.
However, keep in mind that most do not train heavy all the time.
They do high-intensity cycles with a lot of weight and low-intensity cycles with low weight so as not to damage their joints, reduce the risk of injury and be at their highest capacity for the competitions.
Usually, do 12 or 16 weeks training that is intensifying. Those trained to gain strength also point to fast twitch fibers.
Train as a Strength Athlete:
They differ in weightlifters in that they avoid getting to failure. And the rest periods for the main lifts are usually between 3 and 5 minutes long.
After training with multi-joint exercises they add movements to work their weak points in the execution of the main lifts.
To gain strength I recommend you train Madcow 5 × 5 which is a variation of the StrongLifts, which is also quite good for improving muscle strength.
How Many Reps and Sets should I Do in the Gym to Gain Endurance?
Surely you are aiming to be as big and strong as possible, but not everyone wants to achieve that.
The classic example is a marathon runner, who runs at a sustained pace for more than 26 miles. This type of person needs to improve his muscular endurance.
In the gym, this translates to using much lighter weight for 15 repetitions or more.
Low-intensity programs are usually considered as aerobic exercises since oxygen plays a very important role. This allows you to keep your activity level for a much longer period of time.
The type of workout that improves muscle endurance does not necessarily increase muscle size.
Very well trained aerobic athletes can do many repetitions for long periods of time without fatigue.
Focusing on muscular endurance means choosing a lightweight that allows you to do between 15 and 20 repetitions.
Train as a Performance Athlete:
Performance sports are not based on a gym so it is quite complicated to duplicate movements with weights. Rest periods are usually quite short.
The relationship between Weight and Repetitions
Find out How Many Reps and Sets should I Do in the Gym also should tell you how much weight you should lift. Both are completely related. If you add more weight you can do fewer repetitions and with a lightweight, you can do more.
If you find yourself stagnant in some weight-repetition for example in the flat bench with dumbbells with a weight of 80 pounds and 8 repetitions.
Then it will be time for you to take the dumbbells out of 90. You will not be able to do it safely for 8 repetitions but you will be able to increase more weight as you gain more strength.
This brings us to a very important point:
You do not need to train in a one repetition range all the time so you do not get stuck in weight.
You can start with a heavy compound workout for 5 sets of 5 reps. to increase muscle mass you can continue with exercises in a range of 8-12 repetitions. And finally, you can complete the session with some isolation exercise in the range of 15 to 20 reps.
Over time you will be able to discover your own strength curve and the relationship between weight and reps for each exercise you execute.
In order to achieve this, you must write down every day that you develop. So your workouts should never be random, you should be sure that the weight you take is the most optimal and that the number of repetitions is correct.
And that will depend on what your goal is a priority.
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How Many Reps and Sets should I Do in the Gym?
Depending on your goal you will need to know How Many Reps and Sets should I Do in the Gym.
A. R. Choudhury, M.Sc Biochemistry