Sets, Reps, and Rest
Over the last several weeks I have been asked by clients how many sets and reps they should be doing to accomplish their goals. I am often suprised at the answers they have been told by others concerning the relationship between sets, reps, and rest periods. Because of that I plan to make this as simple as possible.
1. Strength Training
When lifting weights with the intent of gaining strength it is appropriate to perform sets of 2-6 repitions. It is important to note that this will not increase muscle size. Entering a strength phases of working out is necessary for a couple reasons. The first instance would be when you are beginning to workout or try new resistance training methods. It is important for the body to be accustomed to the movements in order for you to be ready to perform higher repitions at heavier resistance. An example of this would be a beginning lifter or an athlete in his first phase of preparing for his competitve season.
A beginner would not want to perform more than 2 sets and this intensity, while someone with experience with the movements can comfortably perform over 4 sets.
The appropriate rest time while strength training is at least 2 mins. It is necessary for your body to prepare again for the intense muscle contractions taking place.
2. Hypertrophy (Gains in Muscle Size)
This stage is where lifters experience gains in the actual size of their muscles. It is most affective following a strength phase of around 6-8 weeks. Hypertrophy begins with sets of 8-12 repitions. After two weeks of working out in this manner some less experienced lifters would notice strength gains as their muscles become more comfortable with the movements and recruit more motor units. Performing 3 or 4 sets at this intensity is appropriate.
When lifting to initate muscle hypertrophy use rest periods of 60-90 seconds.
3. Muscle Endurance (Increased Definition)
This phase is for lifters who have prepared their bodies to be able to peform many repitions of a given exercise without ever losing form. Most of the time these lifters have been through a strength phase to prepare for endurance resistance training. This is also a final phase for an athlete about to begin compeition.
Reptitions of 15-24 are appropriate with very minimal rest periods of 30-45 seconds. Sets ranging from 2-4.
