While I've heard of (and observed) a real variety of approaches to repetition and set in a fitness environment, for myself I have found the following three disciplines most useful in weight training:
1) The ascension set - increasing weight with the same number of reps in a series of three to six sets, or increasing the number of reps with the same amount of weight throughout.
2) The pyramid - an ascending and then descending number of reps in a series of sets, for example; bench press at 8 reps, 10 reps, 12 reps, 10 reps, 8 reps.
3) The fail system - doing as many as I can until I can't do any more repetitions.
Having been confused as the personal trainer often in the gym a) because I'm so interactive and b) because I'm there so often, people frequently ask me how many reps or sets they should do, and I always tell them that this depends on what their ultimate goal is in training. While this sounds like an attempt at deflection to avoid giving a longer answer, there is a method behind it.
As I have come to understand it, heavy weights at low reps produce a larger, more explosive muscle. The actual tears (or traumas) in the muscle are larger, creating the visible bulge that has made so many bodybuilders famous. However, smaller weights at lower reps produces more finite tears in the muscle fiber, and therefore yeilds a leaner muscle. With this in mind, I tend to do a lower weight for most training purposes, with reps in the 12 to 15 range, with three to four sets for each muscle group in my training sessions.
Women seeking to tone and trim their figure, or women wishing to do muscle sculpting to increase definition should follow this rep and set frequency.
Men wishing to do the same may do so at higher weight ratios, since most men have a greater upper body strength than women.
Men and women wishing to bulk up skeletal muscle can do as few as 3 set of 3 reps or 5 sets of 5 reps. The key in my experience is to assess your level of fatigue and recovery after each session, and to watch the visible effects that will undoubtedly reveal themselves in your muscular definition.
1) The ascension set - increasing weight with the same number of reps in a series of three to six sets, or increasing the number of reps with the same amount of weight throughout.
2) The pyramid - an ascending and then descending number of reps in a series of sets, for example; bench press at 8 reps, 10 reps, 12 reps, 10 reps, 8 reps.
3) The fail system - doing as many as I can until I can't do any more repetitions.
Having been confused as the personal trainer often in the gym a) because I'm so interactive and b) because I'm there so often, people frequently ask me how many reps or sets they should do, and I always tell them that this depends on what their ultimate goal is in training. While this sounds like an attempt at deflection to avoid giving a longer answer, there is a method behind it.
As I have come to understand it, heavy weights at low reps produce a larger, more explosive muscle. The actual tears (or traumas) in the muscle are larger, creating the visible bulge that has made so many bodybuilders famous. However, smaller weights at lower reps produces more finite tears in the muscle fiber, and therefore yeilds a leaner muscle. With this in mind, I tend to do a lower weight for most training purposes, with reps in the 12 to 15 range, with three to four sets for each muscle group in my training sessions.
Women seeking to tone and trim their figure, or women wishing to do muscle sculpting to increase definition should follow this rep and set frequency.
Men wishing to do the same may do so at higher weight ratios, since most men have a greater upper body strength than women.
Men and women wishing to bulk up skeletal muscle can do as few as 3 set of 3 reps or 5 sets of 5 reps. The key in my experience is to assess your level of fatigue and recovery after each session, and to watch the visible effects that will undoubtedly reveal themselves in your muscular definition.
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