We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

How many reps/sets??

ShiraDarling
ShiraDarling Posts: 232 Member
edited February 9 in Fitness and Exercise
I'm not new to lifting but I'm trying to build a program for myself to start in Jan. I have checked out lots of other reputable training programs but would still like some input.

I'm looking to lose inches, and to gain muscle. I only have about 15lbs to lose, but I would like to lower my body fat.

Should i be doing like 3x15?
Or higher reps?? 20 reps?
Lower.. like 8 reps per set?

Every program is different and I just don't know which would be best for me, and my goals. Thanks in advance!!

Replies

  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    I would start with 3 sets of 12 or 15 at 60% max weight to increase your endurance first. After 4 weeks of that up the weight to 80% max weight and lower the reps to 10 for increasing muscle mass.

    If you still want more bulk, try a bulking pyramid. Warm up light weight 15 reps. Increase weight for 12 reps. Increase again for 10 reps. Go heavy for 8 reps, then super heavy for 6 reps. Total of 5 sets, increasing weight each time.

    Max weight is the highest weight you can do one rep with good form.
This discussion has been closed.

Categories