Reps and Sets

How many reps and sets should you do?

Firstly, you need to know your goal.

Is it to build muscle (Hypertrophy), is it get gain strength, lose weight and endurance? Once you know the answer then here a guide for your training.

Beginner – 8-15 reps with 1-3 sets
Hypertrophy – 7-12 reps with 3-6 sets
Strength – 1-6 reps with 5-12 sets
Weight management – 12-15 reps with 2-4 sets
Muscle endurance – 12+ reps with 1-3 sets

How heavy should you go?

You need to find you rate of perceived exertion (RPE)
This is basically how hard you think it is. 1 being very light and 10 being can barely lift.

Here is what you should be aiming for dependent on goal.
Beginner – 7 RPE
Hypertrophy – 7-8 RPE
Strength – 9-10 RPE
Weight management – 7 RPE
Muscle endurance – 6 RPE

From this post and yesterday’s post you can set yourself a plan!

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