Strength training is looked at when you start fitness. First, determine which muscles need which exercises, then execute fitness exercises to get under the knee. However, when following a serious training program (assembled or not), it’s also important to know how many reps you’ll do in a set. Fitness repetitions—how many reps should I do? WhichChoose digs into the theory in this article. Let’s explore!
When doing the exercises in your workout program, if you make a certain number of repetitions. Then take a minute rest and do a number of repetitions of the same exercise again. One rep represents one rehearsal, meaning you make one full repeat of a fitness exercise. With this, we mean the downward and upward movement. One set is the number of repetitions that you make in succession before taking a break.
Imagine going to bench press and making four sets of 10 reps each. This means that you do the following;
- 10 reps – rest – 10 reps – rest – 10 reps – rest – 10 reps
Then you move on to the next exercise. But when you base now, how many repetitions do you make? Invent you those 10 just on the spot because it’s a nice round number? Or is there more? I explain it all below!
What Purpose Do You Train?
First, it is important to determine the purpose for which you train. Depending on your goal, you are going to decide how many repetitions you will make while exercising. Roughly speaking, one can distinguish the following training goals when you do strength training:
- Build muscle mass
- Increase maximum strength
- Improve muscle endurance
How Many Repetitions Should You Make?
3.1. How Many Reps To Lose Weight?
It is often thought that you have to train differently to lose fat. But whether you want to lose weight or gain actually has no effect on the number of reps you do. This fact does your diet around the corner. Want to lose weight? Then you get in fewer calories than your body uses. Would you like to arrive? Then you should just get more calories than your body uses each day. Therefore, you do not have to train lighter or just train heavier if you want to lose weight. The difference lies in your diet plan!
3.2. Build Muscle
If you want to create extra muscle mass, you can best keep the following guidelines:
- 8 to 12 repetitions with a kit
- About 1-minute rest between sets
- Train with a weight of 75% to 85% of your 1RM (1RM is the maximum weight that you can perform one repetition with proper technique)
The optimal range of repetitions so is between 8 and 12. Of course, this does not mean you do not build muscle mass, for example, when you create a set with six repetitions. During the execution of the downward movement is, the phase (eccentric) slowly, and the upward movement (concentric) explosive.
3.3. Increase Maximum Strength
Prefer to focus on stronger and increase your maximum strength? Then you can follow these guidelines:
- 1 to 8 reps per set
- 1 to 3 minutes rest between sets
- Train with a weight of 85% to 100% of your 1RM (1RM is the maximum weight that you can perform one repetition with proper technique)
If you want to become stronger, doing fewer repetitions and training with a heavier weight is desirable. In practice, you will primarily make sets of 3-5 repetitions. This is the training method that many powerlifters and strongman athletes follow. Due to the higher intensity, you also need a little longer rest between sets. Emits more explosives to stimulate muscle strength.
3.4. Improve Muscle Endurance
Suppose you want your muscles less sour when a particular effort is good to improve muscular endurance. This can be a good addition to endurance athletes’ training programs. Follow the guidelines below:
- 12 or more repetitions per set
- Less than one minute rest between each set
- Train with a weight of 0% to 75% of your 1RM (1RM is the maximum weight that you can perform one repetition with proper technique)
To improve the condition of your muscles, you so choose a lower weight and thus do more repetitions per set. Go for a minimum of 12 to 15 reps, but 20 is a good amount. If you like, this can last a few weeks. You will notice that your body sours less quickly when performing exercises with a certain weight. However, taking shorter breaks between sets is good to let your body know and adapt to this taxation and intensity. Take, for example, only 30 seconds pause instead of 1 minute.
What Does This Mean For Strength Training?
Now that we have discussed how many repetitions you theoretically should make while exercising at a specific target, you can apply this knowledge in your own training. But this now means you just have to keep these numbers in each set. No, in practice, it is more nuanced.
Suppose you want to build muscle mass and train according to the guidelines listed above. You’re doing an exercise and are taking a number of sets of ‘only’ six repetitions instead of 8 to 12. Oh dear, you may think, now I do not build muscle mass, but I train for strength. You will certainly continue to build muscle mass, but the emphasis shifts slightly to force structure (which also is not wrong).
So it’s good to follow the guidelines above, but it is also important to regularly vary your workout. You train for a while for sheer strength with few repetitions, stimulus to make your muscles, then take a few weeks more repetitions with less weight. In practice, it looks more like the following breakdown:
- 1 to 5 repetitions = chiefly force
- 5 to 8 repetitions = strength and muscle mass
- 8 to 10 reps = mostly muscle and some strength
- 10 to 12 reps = mostly muscle and some endurance
- 12 to 15 repetitions = chiefly stamina and some muscle
- 15 to 20 repetitions = chiefly muscular endurance
Let’s get rid of the standpoint that the more we exercise, the more muscle we gain. That’s a wrong point, of course. WhichChoose advises that before setting any workout plan, let set your goal first and then start answering this question: How many reps should I do?
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