Question about sets and reps

Crystal_Rudolph

I want to incorporate some additional workouts into my routine. My question is how many reps do I do and totally sets of each per day?

Lunges
Squats
Tricep Extensions with weights
Bicep Extensions with weights
Crunches
Push-ups

Are there any others that I should not miss too?
Thank you!!!!

erickirb

Other than the crunches I would start with between 2 sets of each exercise with 10-12 reps. The last 2 or 3 on every set should be difficult to do with correct form. If you can complete 12 with good form then it would be time to increase the weight. After a few weeks of 2 sets increase to 3 make sure you are getting a good workout. There is not reason to do more than 12 reps, instead of doing more than 12 increase the weight.

When it comes to push ups, just do as many as you can with good form whether it is 10 or 40 reps.

aippolito1

If you're using weights, pick a weight that allows you to barely make it to 15 reps. Do 2-3 sets. Same for without weights, 15 reps, 2-3 sets.

ashleymkinsella

Lunges and Squats- 3 sets 15 reps

Tricept Extensions and Bicept Extensions with weights- 3 sets 12 reps

Crunches and push ups- 3-5 sets (try to build up to be able to do 5 sets) 15-20 reps (again build up see how many you can do)

Another great work out that works your entire core is planks. They're pretty simple and they really work.

http://www.notyouraveragefitnesstips.com/six-pack-abs/how-to-get-washboard-abs-plank-exercises-no-more-crunches

Check out that sight so you know how to do them

bizco

Excellent blog from another MFP member:

http://www.myfitnesspal.com/blog/stroutman81/view/resistance-training-foundation-19725

Kirsty_UK

I've been doing sets of 20 reps, for no real reason.

I'm wondering if someone can point me in the direction of some information on the benefits of sets of 12-15 reps with a slightly higher weight, over reps of 20 that I'm doing now.

I'm happy to accept that sets of 12-15 are better, but I'm a scientist, so would like to read up on it

Egger29

I'm going to answer your question with another question: How many reps CAN you do??

In any kind of strength training, the key is to do as much as you physically can at whatever weight you are using. So obviously, the heavier the weight, the less # of reps you'll be able to do.

Reps aren't just a number however. Countless people I see everyday go about just counting 10 or 12 or 15 or whatever...but they're just going throgh the motions.

First step: Pick a Goal: Strength is 5-8, Hypertrophy 8-12, or Endurance 12-15 (in general for simplicites sake).

Now, say for example you're training for strenght...that means, is you choose a weight for which you can do 5 good reps with proper form, technique and full range of motion....then if you really focus and push, you can maybe get another 2 or 3.

Note: It should be physically impossible for you to continue on - 9, 10, 11, 12 etc...

Give yourself a short rest....and do the same again. Once you can do your 8 easily enough, then increase the weight and start the cycle all over again. This is the principle of overloading. You attempt top do as much as you're physically capable of, and the body will adapt to the stimulus (get stronger) making it easier to handle the same stress the next time around.

The same principle applies for Hypertorphy or Endurance...just your weights will be lighter so that you can manage more reps.

erickirb

I've been doing sets of 20 reps, for no real reason.

I'm wondering if someone can point me in the direction of some information on the benefits of sets of 12-15 reps with a slightly higher weight, over reps of 20 that I'm doing now.

I'm happy to accept that sets of 12-15 are better, but I'm a scientist, so would like to read up on it

For starters heavier weight less reps will save you time, and most likely you will be able to do a heavier load. 1 set of 12 using 20 lbs, =12*20 = 240 lbs, vs. 10lbs x 20 reps = 200 lbs. So it will be quicker and you will push more load in a shorter time. Do this for 2 sets and now it is 480 vs 400, 3 sets 720 vs 600. it increases each set. The more load you put on your muscle the stronger it gets.

Kirsty_UK

thanks for the reply Egger

Sorry for the minor thread jack, but my goals are toning, definition, and for my legs, I'm training for a trek that involves hill climbs and steps. Any advice on which of those I should be shooting for?

Cletc

I'm starting the Primal Fitness (free) Strength program today.
It's free, something I can do at home, something I can start with my Weak, Out-of-Shape body.

http://www.marksdailyapple.com/primal-blueprint-fitness/

I don't know the difference between Reps and Sets :blushing:

mamareese

I'm starting the Primal Fitness (free) Strength program today.
It's free, something I can do at home, something I can start with my Weak, Out-of-Shape body.

http://www.marksdailyapple.com/primal-blueprint-fitness/

I don't know the difference between Reps and Sets :blushing:

Reps: actual # of movements you are making Sets: # of times you go through a particular # of reps.

So bicep curls you do 12 reps meaning 12 curls, rest and then take on another 'set' to complete your full set.

Hope that makes sense!

Cletc

Reps: actual # of movements you are making Sets: # of times you go through a particular # of reps.

So bicep curls you do 12 reps meaning 12 curls, rest and then take on another 'set' to complete your full set.!

Thanks!
So .......that would be ONE set of 12 reps then?

:blushing: :blushing:

I think I'm going to do One set this week, just to get used to the range of motion.
My ROM is pretty restricted I'm sure at this point.

TrainingWithTonya

It's rather disheartening as a trainer to see all these responses with a set number of sets and reps. There is no specific number of either that is perfect for everyone. It depends on what your goals are for your weight training as to how many sets of how many reps you should do. Honestly, it needs to change every workout to get the most benefits. Doing the same 2-3 sets of 10-12 reps won't increase your strength or endurance over time. Yes, you will see size increases in the muscle at this set and rep range, but after 6 months or so, you will max out at how much you can increase the weight. Changing so that you have light days with higher reps and heavy days with lower reps will improve all aspects of performance. That being said, here's the recommendation for the number of sets and reps based on goals of weight training.

Training Goal : Sets : Reps
Strength : 2-6 : < or = 6
Power--Single Effort : 3-5 : 1-2
Power--Multiple Effort : 3-5 : 3-5
Hypertrophy : 3-6 : 6-12
Muscular Endurance : 2-3 : > or = 12

Crystal_Rudolph

It's rather disheartening as a trainer to see all these responses with a set number of sets and reps. There is no specific number of either that is perfect for everyone. It depends on what your goals are for your weight training as to how many sets of how many reps you should do. Honestly, it needs to change every workout to get the most benefits. Doing the same 2-3 sets of 10-12 reps won't increase your strength or endurance over time. Yes, you will see size increases in the muscle at this set and rep range, but after 6 months or so, you will max out at how much you can increase the weight. Changing so that you have light days with higher reps and heavy days with lower reps will improve all aspects of performance. That being said, here's the recommendation for the number of sets and reps based on goals of weight training.

Training Goal : Sets : Reps
Strength : 2-6 : < or = 6
Power--Single Effort : 3-5 : 1-2
Power--Multiple Effort : 3-5 : 3-5
Hypertrophy : 3-6 : 6-12
Muscular Endurance : 2-3 : > or = 12

Okay, now I am a little confused. :blushing: I only want to tone my muscles (under my fluff) right now. To be honest I do not understand half the words you used!!! :huh: Could you be a little blunt with me and use what I want for additions in your examples? I think that would really help me. Here is what I want to add on top of my normal training: lunges, squats, tricep extensions, bicep curls, crunches, planks, push-ups. I am a beginner, if that helps. I am looking for a starting point and then a progression schedule. Thank you so much!!!

mamareese

It's rather disheartening as a trainer to see all these responses with a set number of sets and reps. There is no specific number of either that is perfect for everyone. It depends on what your goals are for your weight training as to how many sets of how many reps you should do. Honestly, it needs to change every workout to get the most benefits. Doing the same 2-3 sets of 10-12 reps won't increase your strength or endurance over time. Yes, you will see size increases in the muscle at this set and rep range, but after 6 months or so, you will max out at how much you can increase the weight. Changing so that you have light days with higher reps and heavy days with lower reps will improve all aspects of performance. That being said, here's the recommendation for the number of sets and reps based on goals of weight training.

Training Goal : Sets : Reps
Strength : 2-6 : < or = 6
Power--Single Effort : 3-5 : 1-2
Power--Multiple Effort : 3-5 : 3-5
Hypertrophy : 3-6 : 6-12
Muscular Endurance : 2-3 : > or = 12

Okay, now I am a little confused. :blushing: I only want to tone my muscles (under my fluff) right now. To be honest I do not understand half the words you used!!! :huh: Could you be a little blunt with me and use what I want for additions in your examples? I think that would really help me. Here is what I want to add on top of my normal training: lunges, squats, tricep extensions, bicep curls, crunches, planks, push-ups. I am a beginner, if that helps. I am looking for a starting point and then a progression schedule. Thank you so much!!!

Don't get discouraged or confused!! There's lots of different opinions on here...which is what makes it great because you can hear a little from everyone and try different things out to find out what works for you. I hesitate to give any specific number advice since I'm not an expert but I'm sure you'll get some great answers that will help you along the way!! I just wanted to say good luck with your journey! And stick with it!! :happy:

TrainingWithTonya

It's rather disheartening as a trainer to see all these responses with a set number of sets and reps. There is no specific number of either that is perfect for everyone. It depends on what your goals are for your weight training as to how many sets of how many reps you should do. Honestly, it needs to change every workout to get the most benefits. Doing the same 2-3 sets of 10-12 reps won't increase your strength or endurance over time. Yes, you will see size increases in the muscle at this set and rep range, but after 6 months or so, you will max out at how much you can increase the weight. Changing so that you have light days with higher reps and heavy days with lower reps will improve all aspects of performance. That being said, here's the recommendation for the number of sets and reps based on goals of weight training.

Training Goal : Sets : Reps
Strength : 2-6 : < or = 6
Power--Single Effort : 3-5 : 1-2
Power--Multiple Effort : 3-5 : 3-5
Hypertrophy : 3-6 : 6-12
Muscular Endurance : 2-3 : > or = 12

Okay, now I am a little confused. :blushing: I only want to tone my muscles (under my fluff) right now. To be honest I do not understand half the words you used!!! :huh: Could you be a little blunt with me and use what I want for additions in your examples? I think that would really help me. Here is what I want to add on top of my normal training: lunges, squats, tricep extensions, bicep curls, crunches, planks, push-ups. I am a beginner, if that helps. I am looking for a starting point and then a progression schedule. Thank you so much!!!

Sorry, I don't mean to be discouraging or confusing. I'll try to explain what each thing means so that you can understand it and create your program. First of all, there is no such thing as toning. You are either building muscle or you're not. The different things I listed (Strength, Power, Hypertrophy, Endurance) are different ways you can build muscle. Strength is being able to lift a lot of weight, but doesn't necessarily mean the muscle gets visibly bigger. Power is strength with explosiveness. So with strength, you can lift a lot slowly, but with power you can lift a lot at rapid speed. Hypertrophy is what most body builders focus on because it is the increases in size in the muscle. Endurance is the ability to keep going and going and going...like the Energizer Bunny of the weight room. Each of these types of training focuses on building different types of muscle fibers that are in all muscles. So, in my opinion, you should do a little of each type of training to strengthen the whole muscle and not just one type of muscle fiber, but if you have one specific goal for your muscles then you can focus strictly on that type of training. What most people are referring to when they talk about Toning is actually focusing on muscle endurance. This builds muscle fibers that will get a little stronger but won't gain a lot of size. The problem is that you max out relatively quickly with how much you can grow and then you don't continue to see the results of a weight training program. (Yet another reason why I say to mix it up and do a little of each type of training, so you can see results without hitting a plateau.

Now, as for your exercises. It's not enough. You aren't hitting every muscle group, so I would actually add a couple other things, too, so that you get a total body workout. I'd also do the exercises three days a week (with a rest day in between where you only do cardio), with each day being a different way of training (Strength, Hypertrophy, and Endurance) to start. No matter which workout you are doing, you will pick a weight that you can barely do the last 2 reps. Here's how I'd set it up:

Day1--Endurance
Squats--2 sets, 12 reps each
Lunges--2 sets, 12 reps each
Stiff Legged Deadlift--2 sets, 12 reps each
Calf Raise--2 sets, 12 reps each
Push-Ups--2 sets, 12 reps each
Rows--2 sets, 12 reps each
Shoulder Press--2 sets, 12 reps each
Bicep Curls--2 sets, 12 reps each
Triceps Extensions--2 sets, 12 reps each
Crunches--2 sets, 25 reps each
Oblique Crunches--2 sets, 25 reps each
Reverse Crunches--2 sets, 25 reps each
Supermans--1 set, 12 reps
Planks--4 sets, 30 seconds each

Follow with cardio and stretching.


Day 2
Cardio and stretch


Day 3--Strength
Squats--2 sets, 5 reps each
Lunges--2 sets, 5 reps each
Stiff Legged Deadlift--2 sets, 5 reps each
Calf Raise--2 sets, 5 reps each
Push-Ups--2 sets, 5 reps each
Rows--2 sets, 5 reps each
Shoulder Press--2 sets, 5 reps each
Bicep Curls--2 sets, 5 reps each
Triceps Extensions--2 sets, 5 reps each
Crunches--2 sets, 50 reps each
Oblique Crunches--2 sets, 50 reps each
Reverse Crunches--2 sets, as many as you can
Supermans--3 set, 5 reps
Planks--2 sets, 60 seconds each

Follow with Cardio and Stretch


Day 4
Cardio and Strech


Day 5--Strength
Squats--3 sets, 8 reps each
Lunges--3 sets, 8 reps each
Stiff Legged Deadlift--3 sets, 8 reps each
Calf Raise--3 sets, 8 reps each
Push-Ups--3 sets, 8 reps each
Rows--3 sets, 8 reps each
Shoulder Press--3 sets, 8 reps each
Bicep Curls--3 sets, 8 reps each
Triceps Extensions--3 sets, 8 reps each
Crunches--6 sets, 15 reps each
Oblique Crunches--6 sets, 15 reps each
Reverse Crunches--6 sets, 15 reps each
Supermans--2 set, 8 reps
Planks--3 sets, 45 seconds each

Follow with cardio and stretch


Days 6 & 7
Complete Rest


Here are some descriptions of the exercises since I added quite a few.

Squats and Lunges you probably already know. Make sure on both that you don't let you knees go past your toes.

Stiff legged deadlift is basically where you are bending at the hips to pick up a weight from the floor. Keep the legs not quite completely straight but stiff. Keep your back flat or slightly arched. Don't round or you'll feel it in your low back and we want this to focus on the back of the upper legs.

Calf Raise--This is just basically holding weights while going up on your tip-toes. It's better done on a step so that you can let the heels drop below the level of the step for a good stretch to the calves too, but work up to that.

Push-Ups you know, but if they are too easy for your strength days, do a bench press instead so you can add more weight.

Rows are for the upper back. They can be done on a pulley at the gym or bent over with free weights. The goal is to keep the back straight but pull the shoulder blades together by pulling the arm as if you were starting your lawn mower.

Shoulder press--seated with the arms up so the elbows are even with the shoulders and bent at 90 degrees. Press the weight up over the head by straightening the arms. Lower back to the 90 degree position.

Bicep Curls, Triceps Extensions, and Crunches you know.

Oblique Crunches are crunches where you crunch up and twist to the side to hit the oblique muscles of the stomach.

Reverse Crunches are where you keep the shoulders on the floor and lift the hips off the ground instead. This is not leg lifts. If you just lift the legs, then you are working the hip flexors and not the abdominals. You want to focus on the abs so lift the butt off the ground. I listed reps for this, but a lot of people have a hard time with hitting the abdominals from this angle and can't do them for reps at first. So, do as many as you can for each set until you build up to the sets and reps listed. (Actually, that can apply to any of these things, but this is the one most people have a hard time with at first.)

Supermans--laying face down on the floor lift the arms out straight like Superman flying through the air. This focuses on the low back, which is also a weak area for a lot of people so again, only do as many as you can in one set and build up. When these get easy, lift the legs too.

Planks you know, but as you can see I listed them as seconds instead of reps. 1 set is 1 rep held for that many seconds.

Any other questions, please let me know.