Good question and the short answer is, this is different for everyone but there are some guidelines. Before I jump into the guidelines, let first define the term for those that are unfamiliar:
The Exercise is the chosen method to train a particular set of muscles. For example, dumbbell curls exercise for the biceps; bench press exercises the chest and barbell rows exercise the back. If you are unfamiliar with what each exercise works, check out this article.
Sets are the number of times you perform a particular Exercise. For if you choose to do 3 sets of curls, that means you perform that exercise 3 times. In each set contains a specific number of reps.
"Reps" is short for repetitions. Quite simply it is the number of times you perform a movement. For example, if you do 10 pushups, you have done 10 repetitions.
Weight is the amount load used in during a repetition. It is usually measured in pounds (lbs) or kilogram (kg). Weights come many forms. There are the plates put on a bar called barbells, individual hand held weights called dumbbells and the plate loads on machines selected by a pin.
Commonly these 4 definitions are put together and used like this in defining a routine.
Barbell Curls 4 x 10, 50lbs
This translates as 4 Sets of Barbell curls, 10 reps per set, each set done with 50lbs.
Okay, so how what are the guidelines for Rep, Sets and how much weight?
Quantity of Exercises
Let's start with number of Exercises for a particular body part. As a rule do more Exercises (6 to 10) for large body parts:
Fewer Exercises (4-6) for medium size body parts like:
And fewest Exercises (3-5) for the smaller body parts like
If a particular body part is exceptional and responds well, go ahead and adjust the exercises to be less. On the other hand, if a particular body is difficult to make gains or perhaps you want this part to be exceptional then go ahead and bump up the exercises here. (You know what I mean, guys seems to like a big set of guns (arms).
Sets
Guideline is 3-5 sets for a particular exercise. Okay, you could do a little more or a little less but this is the guideline. I would not recommend only one set. What's the point of even doing the Exercise if you only do it one Set. I personally like 4 sets, occasionally will do 6 sets if my body really feels value in a particular Exercise. Check out this article on doing Fun sets for the ultimate pump.
Reps
Guideline 4-16. Wow that sounds like a broad range doesn't it? The range is broad is because it depends on the Weight used. More Weight means fewer Reps and conversely less Weight means more Reps. The real key here is taking your reps to failure.
Failure means, you can't do another Rep without help!
I would recommend the weight should be different for some of your Sets. For example on Chest, you do this:
Bench Press-
- 1 x 15 - 145lbs (one set of 15 reps at 125lbs)
- 1 x 10 - 185lbs
- 1 x 8 - 225lbs
- 1 x 4 - 275lbs
Arnold said it right! If you could do eleven reps and stopped at 10, you just cheated yourself….do the eleventh.
By the way, I don't count a warm up set in the above. For this person a warm up set might be 1 set of 25 - 125lbs.
Putting Exercises, Reps and Set together
Let do this by example. Suppose you work chest and do 5 different exercises. Further you plan to do 4 sets and an average of 8 reps per set. Here's the math:
5 Exercises x 4 Sets = Total 20 sets! If you did on average 8 reps per set you will do 160 repetitions. ( 20 sets x 8 reps = 160). That means you exercise those chest muscle 160 times!
That's why the muscle is forced to grow!
Amount of Weight
There is no way I can make recommendation that will be right for everyone, but I will say this. Choose enough weight that it drives you failure the reps fall within the 4 to 16 rep guideline above.
Failure is the key...not the chosen weight.
There you have it, Exercise, Sets, Reps and Weight. Now quit reading and go workout!
"Sweat eventually hardens to Muscle".....Scott
This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott
