Sets, REpS & TIMED INTERVALS

The number of reps and sets you perform during your workout has a direct impact on the results you will see from your training.

 

When planning your workout always keep your goals in mind.

 

Use this simplified guide to help you plan the number of reps and sets you should be performing.

Also see the ‘Know Your Body Type’ & ‘Rest Breathe & Take a Selfie’ articles to understand the importance of training for your body type as well as rest times and how long you should be resting between sets to get the most out of your workout and reach your goals faster.

Reps

 

/Rep/

(Repetition)

The amount of times you do an exercise for before stopping; 

e.g. the total amount of reps make up one set

 

1-6

This rep range targets strength training and heavy lifting. One rep being the absolute maximum weight that can be lifted whilst maintaining correct form.

 

6-8

This rep range is best for a combination of optimal strength gains along with hypertrophy (increased muscle mass).

 

8-15

This is the best rep range for hypertrophy (increased muscle mass) which in turn leads to increased overall strength.

 

15-20+

This rep range is targeted for endurance based strength. This training method is used to develop the muscles ability to continue to generate force or power when in a fatigued state.

 

Summary: 

Lower reps = targeting strength.

Mid range reps = targeting a combination of strength and muscle gain / definition.

High reps = targeting endurance.

 

 

Sets

 

/Set/

One group of several reps;

e.g. 3 sets of 8 reps, meaning 3 groups with each group having 8 reps of the same exercise

 

After selecting your rep range you need to select the number of sets you will do. 

The number of sets required varies depending on your selected rep range.

 

As a rule of thumb if you are doing lower reps per set you should increase the number of sets you do. If you are doing a higher number of reps per set you will perform fewer sets.

 

For example, if you're doing eight or more reps, keep it to three sets or less. If you're doing less than six reps, you should be doing at least four - six sets.

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*Disclaimer: Results may vary from individual to individual

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