Sunday, 21 July 2013

How Many Exercises, How Many Sets, And How Many Reps Per Muscle Should You do?

How Many Exercises, How Many Sets, And How Many Reps Per Muscle Should You do?
This is the most common questions asked of me over the years. My reply, for the most part is; how should I know! Now that may sound like not much of a response to a very good question and, just by the nature of the question, you can tell it comes from someone not very advanced in bodybuilding who is genuinely asking a very sincere question.
The answer is very simple. You should do exactly enough to allow you to fall within the optimalvolume range for each muscle group. Honestly, as long as that happens, then exactly how you divide your volume up among exercises becomes a little less important.


The Most Common Set And Rep Combinations For An Exercise:
This is the most commonly used and prescribed combinations of sets and reps you could do per exercise along with the total amount of volume each one produces.
·         8 sets x 3 reps = 24 reps
High intensity.
Most ideal for strength related goals.
·         6 sets x 4 reps = 24 reps
High intensity.
Most ideal for strength related goals.
·         3 sets x 5 reps = 15 reps
High intensity.
Most ideal for strength related goals.
·         5 sets x 5 reps =  25 reps
High to moderate intensity.
Most ideal for strength goals, but also suited for building muscle.
·         4 sets x 6 reps = 24 reps
High to moderate intensity.
Equally ideal for increasing strength and building muscle.
·         3 sets x 8 reps = 24 reps
Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.
·         4 sets x 8 reps = 32 reps
Moderate intensity.
Most ideal for building muscle, but also suited for increasing strength.
·         3 sets x 10 reps = 30 reps
Moderate intensity.
Most ideal for building muscle, but also suited for muscular endurance.
·         4 sets x 10 reps = 40 reps
Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.
·         2 sets x 12 reps = 24 reps
Moderate to low intensity.
Most ideal for building muscle, but also suited for endurance.
·         3 sets x 12 reps = 36 reps
Moderate to low intensity.
Equally ideal for building muscle and improving muscle endurance.
·         2 sets x 15 reps = 30 reps
Low intensity. Most ideal for muscle endurance, but also suited for building muscle.

·         2 sets x 20 reps = 40 reps
Low intensity. Most ideal for muscle endurance.                                                

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