To start, choose two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. Four days per week also works well for a push-pull split, allowing for two push and two pull workouts. To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner. In lower rep ranges, aim for at least 2 minutes between sets.
In higher rep ranges, aim for 30 seconds to 1 minute. Components like nutrition and sleep are important, too. Although there are many ways to build muscle size, an upper-lower body split is a foolproof way to start. Aim for a schedule of 4 days per week.
Stick in the moderate rep range of 6 to 12 reps for 3 sets. Remember: Recovery is an important part of seeing results — especially as your training volume increases — so breaks like this are key.
To build strength, stick in the range of 1 to 5 reps and 4 to 5 sets. Truly challenge yourself with the load. If you feel as though you could continue, add some more weight in the next set. A simple, no-frills approach is the best to build strength. Stick with these foundational exercises over 3 days per week to keep the concentration and effort on your load and form. Scheduling three sessions a week and sticking in the high rep range in 3 sets will have you feeling like a superhero.
Analyzing your fitness goals is the first step in figuring out how many exercises you should do per muscle group. Research shows that even fewer than 5 sets per exercise per week can grow muscle. So get moving and fine-tune your approach as you go! Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.
Find her on Instagram for fitness tidbits, momlife, and more. Sheltering in place may not be the ideal scenario for working out, but you can easily maintain your functional strength by staying consistent. Here's how to stretch and strengthen your…. Set a goal for next week to complete more reps in the same time or do the same number of reps in less time.
Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. Tyler Valenzia explains his approach to creating a stronger set of arms. Jump to the routine. Enter the rep workout. How it works: On your main lifts, keep the reps low and do enough sets to reach roughly 25 total reps. Directions: Perform each workout Day 1, 2, and 3 once per week, resting at least a day between each session.
For the exercises with prescribed reps: Complete the exercises as straight sets, finishing all the sets for one move before moving on to the next. Week 1: As shown. Week 2: 6 sets of 4 reps. Week 3: Do 60 reps. Week 4: Do 40 reps. Want a copy on the go? Exercise 1 of Exercise 2 of Exercise 3 of At this point you should have a pretty good understanding of why properly planning your weight training volume the amount of sets, reps and exercises you do is so important.
And, you should also be familiar with what I consider to be the optimal volume range for most people, which is the total amount of reps you should do for each muscle group per workout and per week. From here, the next logical step is to break this optimal amount of volume down in terms of how many sets and reps you should do per exercise each workout.
You should do exactly enough to allow you to fall within the optimal volume 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. So, here we go…. Below are 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.
As you can also probably tell, there are a few principles these very different combinations have in common. The 2 most worth noting are:.
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