Sets and Reps
Posted by admin on June 30th, 2008
Many people when they start training start with a standard 3×10 set scheme, i.e. 3 sets of 10 reps. Unfortunately many people stay with a similar scheme their whole training lives. The is nothing inherently wrong with such a scheme but it doesn’t allow you to train the the neural, muscular and energy systems to their full potential. So if you want to really reach your potential you will need to incorporate other set/rep schemes into your training.
It is generally recognised that lower reps (1-5) are best for strength development medium reps (6-12) are best for size and higher reps (12-20) are best for strength-endurance. These numbers are guidelines only, individual variations will happen.
Here are some schemes that you could experiment with.
- 8×3
- 5×5
- 3×8
- 2×15
These schemes are examples, you don’t need to follow each one in order or stay with one for the next 6 months. Instead, look at them as options that you can use within your programs, focusing on the schemes that fit best with your training goals.
It takes more than defining the set and rep scheme to develop a good program, so I will look at other components of your program e.g. training frequency and splits, etc., in future posts.
Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne
