“How Many Reps, Sets and Rest should you perform?”; Perhaps the most common question pro bodybuilders get at seminars.
Everyone wonders if there is a magic reps ranges, sets and rest that will produce the biggest and fastest gains in muscle size. It would be nice if you could plug your vital statistics into a computer and calculate that magical rearrangement, but it doesn’t work that way! For this reason, most bodybuilders will keep changing their reps ranges, sets and rest throughout the years. In fact, many will alternate reps ranges, sets and rest during the same workout.
So how do they train? With moderate weight, a lot of sets and reps and they push at least one set of them close to max effort. Sometimes they’ll get real heavy using fewer reps on the press or squats, but most sets involve a steady rhythmic pace of 10 to 12 reps. And the set is always stopped when it’s clear the bodybuilder could have squeezed out a few more reps.
Reps Sets and Rest in strength, hypertrophy and endurance training
We should have strength, hypertrophy and endurance training in reps, sets and rest periods, according to the goal. Let’s understand these by category of strength or endurance and hypertrophy. I will explain the different categories so that I can explain to you how you can choose representative ranges and sets in different categories. Since you are often confused about delegate-range, some apply less reps, some apply more and some in between. It can be followed by anyone, whether they are beginners, intermediate or advanced.
|Training||Reps sets and rest periods|
|Weightlifter:||Reps = 1 to 3|
Sets = 3 to 8
Rest = 2 to 5 minutes
|Strength:||Reps = 5 to 8|
Sets = 3 to 6
Rest = 2 to 3 minutes
|Hypertrophy:||Reps = 8 to 12|
Sets = 3 to 5
Rest = 30 to 90 seconds
|Endurance:||Reps = 12+|
Sets = 3 to 4
Rest = 30 to 45 seconds
Reps Sets and Rest in Strength Training
- Mass Building, Weightlifters, Strength Building, Muscle Gain, Size gain all these will go into strength.
- In this, the rep range should be less than 8 or 8 reps.
- You can apply 3 to 6 sets in it. Since it employs 8 or less-than 8 rapes, the sets can be increased. This will increase your volume.
- And its rest time will be 2 to 3 minutes. When you lift heavy-weight, you have to do more-rest for 2 to 3 minutes.
- If you are doing powerlifting, applying 1 to 3 reps then rest for 5 minutes.
Reps Sets and Rest in Hypertrophy Training
- Here your rep-ranges will be from 8 to 12 reps.
- And the set will not be more, will be between 3 and 5 sets.
- The rest-period in this will be 30 to 90 seconds in it.
- As your rep increases, the rest will decrease.
Reps Sets and Rest in Endurance Training
- In endurance, your rep-ranges will be 12 or more than 12 reps i.e. 12+.
- In this, you have to do 3 to 4 sets.
- If you increase the reps, you do not need to increase the sets, so only put 3 to 4 sets in it.
- And rest-period will be 30-45 seconds.
The focalization of strength, hypertrophy and endurance
- So the simple is that whenever you are building strength then the volume of your sets can be more. That is, you can go up to 8 sets. You still have the power and strength to do 6, 7, 8 sets.
- And when you have been applying rep range 12, 15, 18, or 20, then you drop your sets and rest period as well. When reps increase, both rest and rep drop.
- So if your goal is Muscle Building or Size Gain, then Strength is going to be your no.1 focus.
- You already know about bodybuilders that whenever the off-season comes, they focus on building strength for 3 to 4 months.
- when they doing the cutting phase, most of them focusing on endurance training workout programs, especially last week, because they are having a low carb diet.
- Athlete people (those doing workout within sports and ground) focus very much on endurance. “Basically endurance is stamina and stamina is endurance”.
- Powerlifters are a focus on strength and bodybuilder focus on strength, hypertrophy, endurance above all.
- In hypertrophy training, we apply both strength(8 reps) and endurance (12 or more). Meaning what you do in it, you first apply 12 reps, second 10 and third 8. This is probably typically most of the common strength and endurance both together, that’s hypertrophy.
- If your goal is to build strength then keep your reps range 5 to 8 reps. Keep reps range 12 or more than 12 reps if your goal is cutting or endurance build. And if you want hypertrophy i.e. both strength and endurance simultaneously, then keep your representative in the middle of 8 to 12 or in-between.
- But I always suggest you first do the experience in the strength building. Build up your strength 1 to 3 months, then build-up your endurance another 1 to 3 months. After taking 6 months of the total experience in strength and endurance separately, the next 2 months do work on hypertrophy training.
- Hypertrophy is one of the best amazing training for anybody.