Worthington recommends 12 to 15 reps to hit that time-under-tension mark. Lifting heavier weights for fewer reps doesn't provide as much time under tension so is less ideal for muscle growth.
It's often said that 12 to 15 reps is the "toning" range, but "toning" doesn't exist — you cannot "tone" a muscle. Worthington said that performing 12 to 15 reps with a moderate weight is likely to provide the sweet spot for hypertrophy. For building endurance, I would be saying focus on strength to give you the robustness to build your endurance in your actual event.
If you're an experienced weightlifter, you may look back longingly at your early days in the gym and dream of having those so-called newbie gains again. When you're new to resistance training, your body responds well, and you can make impressive progress in strength and muscle growth quickly. That's a neural adaptation, your body getting used to being able to use those motor units," Bishop said.
While this does slow down, you can mimic the effect, to an extent, by changing your usual rep range. If strength is your goal, Bishop recommends training in the classic strength and hypertrophy rep ranges. So I advocate a mix of the two. That's the whole point of what we call 'periodization of training,' which is training different things at different times to be able to focus on that end goal. Otherwise, stick to the rep ranges mentioned above.
Time is a double-edged sword. You can either slack off and let the timer run down as you do your reps slowly, or you rush through the repetitions in an effort to get as many as possible before the timer runs out.
Both approaches can create sub-optimal results. Okay, so now you know how many reps you should do. What about sets? How many sets are ideal to build muscle and strength? Sets and reps and inversely proportional. The more repetitions you perform on each set, the less sets you need to do. The fewer reps you perform on each set, the more sets you should do. What Is A Set?
That is 2 sets of 10 repetitions, or 2 x Are 2 Sets Enough? Keep this in mind. If you only have time for 2 sets, then do 2 sets. Heck, single sets are better than nothing. I recommend that you perform sets per muscle group per week. You can accomplish this by training each of the major muscle groups two times each week. Ok, so now you know how many sets and reps you are going to do. The last thing that you have to decide is what kind of sets you are going to do.
In general, there are four different types of sets that you can do. The repetitions may or may not remain the same across the sets due to fatigue etc. Example of straight sets: Set 1: lbs squat for 8 reps Set 2: lbs squat for 8 reps Set 3: lbs squat for 8 reps In my opinion, straight sets are the only type of sets you need to do.
What Are Ramping Sets? In other words, each set uses heavier weights. The repetitions may or may not remain the same across the sets. Example of raming sets: Set 1: lbs squat for 8 reps Set 2: lbs squat for 8 reps Set 3: lbs squat for 8 reps Ramping sets have the advantage that they help you build up momentum for one top heavy set.
What Are Drop Sets? Example of drop a set: Set 1: lbs squat for 6 reps Set 2: lbs squat for 4 reps Set 3: lbs squat for 8 reps If you are a beginner, I rather that you perform straight sets at a weight you can sustain for at least 3 sets. What Are Pyramid Sets? Example of pyramid sets: Set 1: lbs squat for 8 reps Set 2: lbs squat for 8 reps Set 3: lbs squat for 6 reps Set 4: lbs squat for 8 reps Set 5: lbs squat for 8 reps As you can see, pyramid sets allow you to accumulate a lot of training volume, however, they require you to do several additional sets.
This style of training is useful for those wanting to maximize hypertrophy. My recommendation: Stick to straight sets for the majority of your training, by using a weight that you can manage for at least 3 total working sets.
What About Supersets Vs Circuits? There are two other types of sets I want to tell you about. Supersets and circuits. What Is a Superset? Set 1A: lbs squat for 8 reps Set 1B: 10 reps of close grip push-ups Set 2A: lbs squat for 8 reps Set 2B: 10 reps of close grip push-ups Set 3A: lbs squat for 8 reps Set 3B: 10 reps of close grip push-ups Advantages: The advantage of supersets is that it allows you to perform more work in less time.
When doing straight sets, you will generally rest minutes between sets. Here are the guidelines. Here are the guidelines: Perform reps per set Do 3 sets per exercise Aim for total repetitions of each exercise For Muscular Strength? Here are the guidelines: Perform reps per set for strength Do sets per exercise Aim for total repetitions of each exercise For Maximum Strength? Training like this will improve your muscular endurance, and also improve your aerobic capacity.
The more repetitions you perform, the more calories you will burn. So yes, higher reps can burn more fat. You must also make changes to your diet to maximize your fat burning potential.
For the best results, you should change the number of sets and reps that you do every weeks. In general, you could change the number of sets and reps that you do per exercise every workout which is known as daily undulating periodization , or every four to six weeks which is known as block periodization.
For example: You can do training cycles using reps per set Followed by training cycles using reps per set Followed by 1 training cycle using reps per set This is an example of block periodization, which is the best method of training in my opinion.
What Is Block Periodization? Any combination is possible. Or you can train for endurance, and then hypertrophy, and then for strength. Your specific goals will dictate what your training cycles should look like. My recommendation: If you are a beginner, I recommend that you perform 2 hypertrophy blocks, followed by 1 strength block Alternatively, you can perform 1 endurance block, followed by 1 hypertrophy block, and then 1 strength block If you are an intermediate trainee, I recommend that you perform hypertrophy block, followed by strength blocks, and a maximal strength block A StrengthTraining Program That Uses All Of These Principles: That was a lot of information.
But why do all of that work? There are male and female versions of the template. So to sum it up: Identify which weight training goal you would like to improve first: endurance, hypertrophy, general strength, or maximal strength. Which of the four fitness goals are you going to work on first? Let me know by leaving a comment below.
Get a complete list of which exercises you should do and how to do them to get the best science-based results. Especially if you don't have a lot of time to exercise. Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results especially if you don't have a lot of time to exercise. Send Me The Template Now. The potential pitfall? Type 2 muscle fibers have greater power, but they also fatigue quickly—and muscle fiber stimulation correlates with how long they are under resistance.
This allows you to lift enough weight to build strength and power, while also being able to extend the length of your set. The longer, high-intensity workouts also burn more calories, help melt fat for a more toned appearance, and give you a greater afterburn effect. So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance.
Alternating between the two may be the best approach for long-term success. These workout change-ups should be planned and strategic, such as every other workout, every other week, or on a week rotation.
An unstructured, uneven approach will lead to uneven results. Diet, genetics, metabolic rate, hormone levels, body type, and even your individual muscle fiber composition all contribute. No one workout plan is effective or appropriate for everyone.
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