Sets and Reps
Definitions
Medical
Sets, Reps and 1 Rep Max
SETS & REPS
and what they mean
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Repetition: The number of times you repeat a movement
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Sets: The number of repititions done together with minimal rest between each set
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E.g. 8 reps of 3 sets
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Lower reps (high intensity) is most ideal for increasing strength.
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Higher reps (low intensity) is most ideal for improving muscle endurance.
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Moderate reps in the middle of the two (moderate intensity) is most ideal for building muscle and really anything related to improving the way your body looks (rather than performs).
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To build strength, do 1-8 reps per set of high intensity (e.g. heavy weights)
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To build muscle, do 5-12 reps per set of moderate intensity
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To build endurance, do 12-20 reps per set of low intensity (e.g. light weights)
1 Rep Max
Do a set of exercise until failure, which means do an exercise until you cannot do it anymore and this number of reps should be below 10. If it is higher than 10, it means that the weight is too light for you. Fill the number of reps and the weight in the link below to calculate your 1 rep max. (pounds or kilograms does not matter)
THIS IS ONLY AN APPROXIMATION
You should adjust the weight until you are comfortable and yet it challenges you.
3 Body Types
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Skinny: Keep your reps to around 6 per set
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Muscular: Keep your reps from 6 to 8 per set
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Big sized: Keep your reps from 12 to 20 per set
Of course this can be altered. Weights training is very subjective as not everyone has the same body type. Even your age, gender and diet can determine the amount of weight that is most beneficial to you.
There is a relationship between the number of reps and the weight you are lifting
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The higher the number of reps, the lower the amount of load you are lifting
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The fewer the number of reps, the higher the amount of load you are lifting