Reps and Sets

kbaby2020

Any advice on how many reps/sets a beginner should do?
Well I’m not technically a beginner but I’m starting over after an almost 2 year hiatus haha.

There’s one program I’ve saw that I’m interested in and the first 1-4 weeks, it has two days a week that are 3X20-30 reps and one day 3 sets of 10.
Then weeks 5-8 are 3 sets of 8-12.

Is that a good start?

SnifterPug

Reps/sets of what? If you are using weights I should imagine that the high rep sets are very low weight and the lower rep sets are higher weight. But all this is dependent on what you are doing and what you are trying to achieve.

goal06082021

Are these bodyweight/isometric exercises or are you using dumbbells/barbells/kettlebells?

If your goal is endurance, use a lower weight/resistance and do 12-15 reps per set. If your goal is to build strength, do 8-12 reps per set. If your goal is hypertrophy, use a higher weight/resistance and do 5-8 reps per set. Three sets is pretty standard.

Chieflrg

A untrained person doesn't need as much volume as when you are trained.

How much you need is dependant on your current adaptation, programming, and goal.

If you are seeing progress which is likely regardless of programming if untrained then yes it is a good start and complete your program.

Almost everyone with find substantial stimulus from three sets of 5-6 per session for a couple months.

kbaby2020

Chieflrg wrote: »

A untrained person doesn't need as much volume as when you are trained.

How much you need is dependant on your current adaptation, programming, and goal.

If you are seeing progress which is likely regardless of programming if untrained then yes it is a good start and complete your program.

Almost everyone with find substantial stimulus from three sets of 5-6 per session for a couple months.

I’m wanting to specialize back training because it’s a super weak, lagging body part of mine.
I can’t really seem to find a program to fit that. I’ve read up on how to create my own specialization program but I’m still unsure of how to go about it. But that’s my main goal as of right now.

Chieflrg

kbaby2020 wrote: »

Chieflrg wrote: »

A untrained person doesn't need as much volume as when you are trained.

How much you need is dependant on your current adaptation, programming, and goal.

If you are seeing progress which is likely regardless of programming if untrained then yes it is a good start and complete your program.

Almost everyone with find substantial stimulus from three sets of 5-6 per session for a couple months.

I’m wanting to specialize back training because it’s a super weak, lagging body part of mine.
I can’t really seem to find a program to fit that. I’ve read up on how to create my own specialization program but I’m still unsure of how to go about it. But that’s my main goal as of right now.

I would just focus on a well balanced dosage of stimulus for the entire body compared to focusing on a lagging part.

You will eventually get stronger and/or experience hypertrophy overtime assuming you are performing correct volume with sufficient intensity within a wide wide variety of rep ranges.

Patience is going to be very important here.

Way(s) of ttaining you have many factors. I encourage you to start with equipment available and make notes of your response to a adjustment over training blocks not days.