15 reps per set. 12 reps x 3 set ) = hypertrophy, and low reps high sets (e.

15 reps per set High reps? They won't build strength like I know for a fact that I could adhere to the 15+ reps per set, and the strict 30-60 seconds rest, for the push-based exercises. How many sets should you do with 15 reps? While five sets of 15 reps is a good rep range for more seasoned lifters, Howell advises that beginners opt for five sets of 10 reps. 3️⃣ Tempo makes a difference – Slow down those reps! Controlling the eccentric (lowering Edit: I just wanted to clarify that I'm not asking about rep ranges per se (my question keeps getting dismissed as a mere question of rep ranges) but rather this phenomenon of doing 20 reps, rest two minutes, 10 reps, etc etc. I asked my instructor to arrange me a program, and I Generally, for compound lifts yours going to want to be in the 7-10 rep range at a weight that gasses you in your last 3 reps per set. 60% dari 1RM: 96 pon, repetisi pemanasan. Heck I think I'd even try 5 sets of 12 if I were you. ️ Use a weight that is approximately 1/3 of your 10-rep max. Then on other days, strike a balance of medium weight, medium reps, medium sets (8-15 reps for 3-4 sets). Thanks in advance! How frequently should I perform 20-rep sets for optimal results? For optimal results, the frequency of performing 20-rep sets should align with individual fitness goals and recovery capacity. Single Leg V-Squat Reps: 8-10 per leg Sets: 3-4 2. If you want conditioning, lower the weight and do higher reps. Reply reply More replies More replies. 2,642 likes, 22 comments - deepak_jha_lifestyle on September 16, 2024: "MY CORE ROUTINE⬇️ 1. Calf Jumps (Jump Squats) – 3 sets of 15 reps 4. Where he finds lists the following keypoints; 1: The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. Strengthening your core can improve stability and alleviate these issues. Standing Calf Raises – 3 sets of 15-20 reps 2. I just want to understand if doing more reps per sets is as effective as doing less reps but more sets. Basically when you can do at least 5-6 reps of the next progression you are ready to move on. Medium Days: Aim for 15-30 reps per set; Heavy Days: Aim for 8-15 reps per set; Light Days: Aim for 30-40 reps per set; Intensity determines the repetition range to reach fatigue. You should have a warm up routine and be ready for working sets before starting your program that day. Reply reply I get pretty good results with 4-5 sets of 20 per week on the leg press. So, you shouldn't do 12 for upper chest, 15 for mid and 13 for lower chest, for example. Bodybuilders often use the middle of that range, favouring 8–12 reps per set. 2,638 likes, 22 comments - deepak_jha_lifestyle on September 16, 2024: "MY CORE ROUTINE⬇️ 1. My personal favorite is 5 sets 5 reps on compound movements. This approach elevates your heart rate, maximizing calorie burn and promoting fat loss. However, advanced trainees often find they need sets in which they can only manage 4 to 6 reps. You should do exactly enough to allow you to fall within the optimal volume range for each muscle group. Dumbbell sumo squat 3 sets 12-15 reps 5. g. Russian Twists • Sets: 3 • Reps: 20-30 (total) 5. But then I hear other people say that it is always hypertrophy, so long as you have lots of volume regardless of the rep-set range. Doing around 6–20 reps per set is usually best for building muscle, with some experts going as wide as 5–30 or even 4–40 reps per set. Most suggestions I've seen are around 12-15 sets per muscle group twice per week. Something about being 20. Walking Lunges: 3 sets of 12 steps per leg 4. Light dumbbell presses ya arm circles se shuru karo, taaki joints aur Comment ‘I’m ready’ to apply for my 1-1 coaching program where I coach you through this method, with a personalised workout plan, barre/pilates workouts, meal plan & 1-1 check ins (spaces are limited). If Reps, Sets, Rest, and Speed . Here's how what I said above would look in a workout: Do these 6 exercises for Stronger Shoulders and Core 💪🏼 1) Underhand Frontal Raises - Aim for 10-12 reps for 2-3 sets 2) Up-Right Row with Iso Hold - Aim for 10 reps per arm whilst the other arm is in the iso hold for 2-3 sets 3) Overhead Lower with Alternate Knee Raise - Aim for 6-8 reps per leg for 2-3 sets 4) Neutral Frontal Raises - Aim for 12-15 reps for 2-3 sets 5) Close Grip I've actually just finished my full body workout that I will do every single days with only 3 sets for the biceps (18 sets per weeks in total, so perfect volume) but i've noted that next to the preacher curl : ( 1x3 + 1x8 + 1x15 ) to do sets of 3,8 and 15. This low-rep range targets fast-twitch muscle fibers, which are Want to build size, strength, or endurance? Then you need to know how many reps to lift! Here's how to match your goals to the best rep range and weight. 4-5 sets of 10-15 reps per exercise offer a comprehensive and effective session. I've always heard that higher reps with lower weight will help with toning but higher weight and lower reps helps build larger muscles. This range stimulates muscle growth, Barbell Romanian Deadlift (RDL): 3 sets of 15 reps. Leg Press: 2 Why 12–15 Reps Are Ideal for Fat Loss. Aim for 10–20 sets per muscle group per week, spread across multiple sessions. Even more important, if a program says 8-10 reps for example, that does not mean do a weight you can comfortably do 8-10 reps of. Reply reply DepressedGlizzy • Yo its been 11 months hows it been now? Reply reply unreal_zeff • Well, I haven't been in the gym since. Example: for biceps I do 6-12 sets per week 10-15 reps -chest: I’m doing 12-16 sets per week 5-8reps depending on week/phase of training -legs: 12-16 sets per week 4-7 reps depending on week-phase -shoulders: 6 sets a week 10-12 reps per sets That’s for my current training cycle. Like. Or say you wanted to do 15 repetitions which, for most is about 70% of maximum. Effort per set (closeness to fatigue) and number of sets are the factors that matter for muscle growth. Increasing Total = 66 sets per week. Research shows that the best way to gain muscle strength is by performing 1-6 reps per set; for muscle growth, your ideal rep range is 8-12; and for muscle endurance, 15-30 reps prove most beneficial. Now that you have “edumacated” yourself on how your specific goals influence the number of reps per set, and what sets actually are, you can build your workout program around this info. If you had to pick a single rep range to work at to optimize the growth response, it would 5-8 reps per set. Vila är dock en sanning med modifikation, för varannan vila ska man stretcha muskeln hårt, och varannan kontrahera den maximalt. I also don't feel like I do enough when I do 2 warmup sets then sets of 10/12, 6/8, and 4. The optimal rep range for muscle building is 6-12 reps per set. For strength development, focus on 4-8 reps per set. 15 x 4 System: Perform 15 sets of 4 reps of one exercise per muscle group with minimal rest. Start with a weight you can perform easily (about 50 percent of your max). You can can workout anywhere anytime anyplace! Let’s get it! ⠀ 12-15 Reps per exercise 3-4 Sets Rest 45 Sec between sets Video. thx in advance Share Sort by: Best. Workout Order: Step-Up with Kettlebell (3-4 sets of 10-12 reps per leg) Start The January crowds are coming so save this post for when you need! Workout Order: Step-Up with Kettlebell (3-4 sets of 10-12 reps per leg) Moderate number of reps per set (6-8) Long rest duration (3-4 minutes between sets) Additionally, training to failure is not effective (source 1, source 2, source 3). The key to burning fat effectively lies in balancing resistance training and cardiovascular exercise. Here's how what I said above would look in a workout: [Movement / RM / Weight / Effort / Follow up reps / Number of follow up sets] Let’s get it! ⠀ 12-15 Reps per exercise 3-4 Sets Rest 45 Sec between sets YOU are your own gym. 2. Det kan exempelvis vara 15 reps per set, och vilan mellan seten ska vara 30 sekunder. How high do you want to go though, 20? 30? 100 reps? At some point you have to call it a limit and up the weight. Reply reply [deleted] • Thank you for the response! I appreciate it. Romanian Deadlifts (Dumbbell or Barbell) 3 sets x 8-10 reps 3. Let’s Strengthen those Triceps The cable machine is one of the BEST ways to strengthen though Triceps so please don’t feel scared to try these Hello fittit, I have been working out for a few months now, and I joined a gym two months ago. TIRE WORKOUT 💥. As robreim says above, you'll want to add weight as the sets get too easy. If your goal is improved athletic performance and stronger glutes, gravitating towards the lower rep range for a majority of your sets is probably a good idea, while you can use a higher rep range if you’re mostly interested In particular, they found that hypertrophy could be equally achieved across a spectrum of reps. Superset: B1. More. Rest Pause= Rest for 15 seconds after your fourth set. You cant get stronger unless you add weight. As a general guideline, ⬇️Sets and Reps⬇️ Preform at least 3x a week for 3 sets of each ⬇️Sets and Reps⬇️ Preform at least 3x a week for 3 sets of each exercise side lying hip abduction: 15 reps 📱comment “longevity” for 30 days of free access to this exact routine and dozens more! Training Goal: For hypertrophy (muscle growth), aim for 8-12 reps per set. What does this do in terms of training effect, is this a regime for max strength, muscle mass or In your chest example, it means all chest exercies, not split but chest parts. Go as heavy as you can for all three sets—it’s all up to you!” #pullday #pulldayworkout #back #biceps #cardio #fitness #fitnessmotivation #fitindia #fitgirl #girlswholift #weighttraining #explore #exploremore #explorepage". 1&1/4 Rep Hip Thrusts. The beginner routine seems designed to bring folks along through all the progressions so that you build up ligaments and tendons for the later heavy work. Experience: Experienced lifters can handle higher I. This study was done for 8 weeks Namun, untuk meningkatkan daya tahan otot dan massa otot, reps dengan tingkat lebih tinggi seperti 12-15 bisa lebih efektif. As tres said, it's pretty close to a minimum effective dose, so if you were aiming for max hypertrophy you might need 75-125+ reps depending on how much volume your muscles need or around about ~10ish sets or so. At the end of the day though, you need to figure out how YOUR body responds best to 94K likes, 274 comments - justinagustin on October 18, 2024: "Sets and reps ⬇️ 1. B-Stance Deadlift (3 sets of 10-12 reps per side): a unilateral Lifting heavy weights for 4 to 6 reps per set helps you recruit more muscle fibers and develop raw power. Top. You want to build muscle. If your objective is hypertrophy, aim for 3 to 4 sets of 8 to 15 reps. But it can also promote hypertrophy when applied Key Takeaways. my pull up setup is 1st set is max weight for 5 reps. Maybe you can get 4 sets of 15 reps vs 18,10,6,4,3. Then pause and continue. Share. Endurance (15+ reps): For those interested in bicep endurance, performing 15 or more reps per set with lighter weights More is better, but in moderation, with 2022 meta review suggesting that you can get stronger by 15 reps of light weight per set. Conclusion. Single-Leg Romanian Deadlifts 3 sets x 12-15 reps per leg #gluteworkout #glutes #gluteday #workoutoftheday #hammies #hamstrings I am curious because I have noted that when I perform 5-10 reps, 2-3 sets per exercise , two times a week I am able to achieve 3x10 very fast. På det viset blir pumpen av det mer utomjordiska slaget. ️ Pause for as many seconds as you For months I used to do light weight and many reps (15 to 25) on bicep curls. I believe this is fairly true for men but not women due to different chemistry. Barbell Row 5 sets; 2 warm ups of 10-12 light reps, 3 working sets of 6-10 reps 3. Simple. Low weight + bands attached to the bar. Reply reply dannyjerome0 • Do these 3 Cable exercises for a Stronger Back Ad New @oneractive Toasted Red is the perfect Christmassy Red ️ Day 4 of our 12 Days of Gains Moderate Time: With a bit more breathing space, you can opt for a balanced approach, such as 3-4 sets of 8-12 reps per exercise, making the most of your available minutes. Low-volume (e. Explore. But GtG with a max of 15 would consist of ~8-10 reps per set. This study found the optimal volume to be 8 sets per muscle group per week for novices and 16 for advanced trainees. That's the regime I was advised at my gym: 12-15 reps per set - maybe less on the last set 30s - 1min break between sets, 3 sets. I've But the data that exists suggests that volume is key, as long as you recover you can go hard on volume. I like them with sets of 15, with the last set amrap. . That gives us about 15 sets per muscle on average, which is right in the middle of the ideal range. A repetition, or rep, references one complete movement. So you have to put in the work and start from 6 reps, and over the course of several weeks and even months, work your way up to getting 15 reps per set. 1 rep to failure would still count as a "hard set" for the main muscles involved but it doesn't really let you spend enough time in the movement pattern to build up all the other things that you'll need to progress (e. HOWEVER, keep working out! You want to head into January with some momentum on your. and it has laid off. Of course, that’s just the quick and simple answer. Open comment sort options. Old. As for Do only one set of 100 reps per exercise. It all depends on your goal. New. Here's how you would do it correctly. Bodyweight Rows: Find a sturdy horizontal bar or use a suspension trainer. From 5 to to 40 reps per set, they can all promote muscle growth. Muscle growth is best attained from medium weights and a moderate-to-high rep range, around 6–15 reps per set or up to 20 reps per set. For smaller lifts, 12–20 reps often works Sebagian besar latihan dilakukan dalam kisaran 8-12 repetisi per set (yang selanjutnya akan dijelaskan). You should do EVERY rep with perfect form without feeling fatigated before or after any set. Home. 2 reps x 6 sets) = Strength training. 20 steps or 30-60 seconds 2. r/bodybuilding. For weight loss, most experts recommend performing 12–15 reps per set, which targets muscular endurance while also keeping your heart rate elevated. Leg Extension Reps: 12-15 Sets: 3-4 3. As many plates as I actually press. If you are working above 40 reps per set, it is best to use a weight that allows for at least 15-20 In other words, if my work sets are 3x5 but I do, say, 5 reps, then 4 reps, then 3 reps: is it better to lower the weight so I can do three sets of 5 reps, or should I keep the weight where it is, and do an extra set or sets to complete the total of 15 reps? EXAMPLE: Today I was deadlifting and failed my previous PR of 365lbs. If gains are the goal, you may need to adjust your weightlifting program to 5 sets of 15 reps. When I hit 15 reps in a row , even 4 sets, twice Conventional weight lifting "Science" advocates 15+ reps per set starts to develop muscle endurance and 15 reps and under per set develops muscle hypertrophy Coach Sommer, in most cases, will advocate for no more than 5-6 reps per set. Workout of the day 1. Reply reply more replies. Which should also be true if you're 20. So, one biceps curl equals one rep, and 5 biceps curls are 5 reps. Cable glute kickback 3 sets 12-15 reps per leg 6. Each set being around 15 reps. Personally if I'm doing a higher reps workout I'll do 3 sets of 10-15 reps. Reply reply eshlow • Why are you trying to do different numbers of reps for isolation? That makes no sense Reply reply more replies More replies More replies Whenever me or anyone I know get's down the rep-range rabbit hole I always turn to Greg Nuckols' article on the topic. Live. Work is killing me In an extremely superficial way, his approach kinda resembles Grease the Groove, but not really - GtG consists of daily training with many sets spread throughout the day, always staying fresh and never going near failure. I do this routine every other day. ; Compound exercises like the bench press, squat, and deadlift are most effective for building muscle size. Or if it's a higher Doing around 6–20 reps per set is usually best for building muscle, with some experts going as wide as 5–30 or even 4–40 reps per set. Trying new exercises – Vary your routine by incorporating new strength training moves that target different muscle groups. And on some days, build endurance with For my top set I do rep progression anywhere from 3-8 or 5-12 depending on the exercise. If your goal is 3x5, and you hit 15 total reps over 5 sets instead of 3, then the next time you would try to hit at least 15 reps over 4 sets, and then finally at least 15 reps over 3 sets. In training we have what's known as SAID: Specific Adaptation to Imposed Demand. We do not know whether not taking sets to failure will yield similar results. Romanian Deadlifts: 3 sets of 10-12 reps 3. Do fewer reps with more intensity. More posts you may like Related Bodybuilding Weightlifting Strength training Sports Fitness Wellness forward back. Your goal is to create a calorie deficit, and the kettlebell swings can be a powerful tool to aid in this endeavor. So total rep count for me usually ends up between 200 and 300, but I keep the number of reps per set low (10) to keep my form perfected throughout the workout session. Dari contoh di atas, kita dapat mengambil latihan pull-up. A year and a half ago I finally went back to my roots and have done exactly 6-8 sets per muscle per week while training HARD. r/bodybuilding . weights are adjusted so that this is doable, but not by much. We do not know what results we can expect from exercises other than the 2 exercises (bench press and back squat) used to test subjects in this study. It should be something like, 6 for upper chest, 6 for middle, and 3 for lower (15 total, in agreement with the 12-20 sets per week). Best. More stress on your muscles means more growth when they rest. Why? Because any lighter than that and that means the weight is pretty heavy for you. (i stopped doing legs altogether because of a motorcycle accident) The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. Mountain Climbers • Sets: 3 • Reps: 20-30 per side 6. Reply reply It's not necessarily better to do 3 sets of 15 than 3 sets of 8. My back-off sets are either ~20% off for heavy movements but for some exercises I don't track my back-off sets and just do whatever feels good that day and burn it out for 15+. Stack Exchange Network. Now if you are failing in 5, that's a different story, you have your weight However, dumbbells don't usually have the same advantage. It’s not to first set will be 3 reps, the second set will be 8 reps, and the last set 15 reps? Or it would works better in any other order? Reply reply edit : I will add a set to 12 reps, to get 24 sets a week per muscles, instead of 18 sets. For pure strength training, performing 3–6 reps per set with heavy weights is ideal. I hit triceps on shoulder day so I do dips directly after shoulder. The holidays are a great time to take a break from volleyball. 30 to 60 seconds 2-3 set x 2-3 times per week A weak core often leads to poor posture, lower back pain, and difficulty with balance. So, if you normally max out at 225 for 10, use 75. If I want to increase them - 3 sets to failure works. 📲⬇️ Weekly Workout Split (3x Barre/Pilates, 2x Strength, 8k Steps)⬇️ 💗Day 1 – Strength (Lower Body) • Bodyweight or Dumbbell Squats: 4 sets of 8-12 reps • Dumbbell Hard to add 2. Or sometimes 12, 8, 6, and 4 rep sets. Leg Raises • Sets: 3 • Reps: 12-15 4. 3 x 15 is best used with small isolation-type movements to tone and define muscles. For isolations il do a set of 8-12 then a set of 12-15. Straight arm Pullovers 3 sets; 10 reps per set . Glute Bridges or Hip Thrusts 3 sets x 10-12 reps 4. For muscle growth, many recommend to do 4 sets of 8 to 12 reps per exercice. Studies using two (49,167), three (19,20,147,232,234), But you need to find an exercise that really destroys them and do it slow while staying at the 10-15 rep range. I have a different range for each set, for my compounds I do one set of 5-9 then a set of 10-15. For comprehensive follow along videos taking you through Pull or Low reps with high resistance are like a power boost for your muscles. Details: 1. Calf Raise Machine Reps: 15-20 Sets: 4 Rest Between Sets: 60-90 seconds Rest Between Exercises: 2 minutes DM the word "START" for a tailored plan Does working out more reps per set (let's say 8 x 4) equal to less reps but more sets (4 x 8)? No. su-per-set /‘soo-per,set/ noun - a set that includes another set or sets It depends on rest time, but it usually takes me about an hour and 15 minutes. This is another subject of great debate among trainers and fitness programs. Light dumbbell presses ya arm circles se shuru karo, taaki joints aur muscles prepare ho jaayein. News, articles, personal pictures, videos & advice on everything related to 20 Reps sets are awesome especially for legs . This rep range helps you build lean muscle mass For hypertrophy, my standard approach is 3 or 4 sets, 12-15 reps per set, aiming for no more than 2 minutes rest. Working for reps is just building your muscle endurance. 3 sets of 15 reps is a popular and effective training style to build muscle. Penjelasannya, Anda harus bisa melakukan 1 kali angkat dengan kemampuan terbaik Anda, 6 kali angkat dengan 85% kemampuan terbaik Anda, dan 15 kali Endurance training works in the 15-25 rep range; Now that we’ve figured out how many reps you need to do per set, it’s time to talk about set numbers. More replies. jose carlos cerdeno BACK DAY ⚠️ | Full Workout Below 👇 . Sometimes you can also switch when you have even 3-4 reps in the next progression I have no real basis, but my gut says you want to be in the range of 5-15 reps per set. Typically everything gets worked at 6-10 ish sets a week. Once I can do 12x3 I increase the weight; after missing 12x3 for 3 weeks in a row I deload two weight levels. Beginners should stick to it and check if that's suiting them good I think. Add a Comment . That translates to around 15 to 20 reps per set. ️ Ideally, you want to reach If your current max is 15, you could try doing multiple sets in one day, between 8 to 10 reps with at least 45 minutes of rest between sets, 3 to 5 times per week. grip strength, work capacity, stamina). For So most days I will do 3 sets of 12 reps of: DB shoulder rows DB shrugs DB curls DB rear delt flyes Let's assume that I'm taking my time and doing each rep properly, not rushing through the workout. Generally, for isolated movements you’re going to want to be in the 10 rep range pretty consistently or utilizing sets or super setting with other movements. You start with one or two warm up sets with weight you can do 10-12 reps, and then go to working set , with max weight you can do 6-8 reps , and then decrease the weight from set to set . Contoh penggunaan reps dalam sebuah latihan adalah sebagai berikut: - Squat: 3 sets x 12 reps - Pull-up: 4 sets x 8 reps - Bicep curl: 3 sets x 10 reps. For strength, it is more important to focus Will your workouts and results improve if you add more weight to the bar or machine, or add more reps to each set? The short answer is: Yes. I’ll do that. Doing 5 sets of 15 reps can help you build muscle when you're ready for a challenge. Q&A. It's not impossible, but it requires time and patience. Don't hold yourself back if you can get few more reps in a set. 12 reps x 3 set ) = hypertrophy, and low reps high sets (e. How Many Reps for Strength. Ive been training for 15. if you feel exhausted at some point, you're done for that day. Glute-focused hyperextension 4 sets 12-15 reps 4. Yes, you should follow the program. What do you think about four movements, 4 sets each and 12-15 reps? That totals to 192-240 reps, so I guess that's fine too? Except for tris and bis, for those I only do 2 movements each, but again 4 sets and 12-15 reps. Sometimes I fancy doing heavy stuff then can feel something aches a little from the last session so will just go light and tell the ego to shut up. Leg Press Machine Reps: 10-12 Sets: 4 5. 6,475 likes, 55 comments - zubalenok on January 1, 2025: " Let’s tone your legs at home! Grab a chair and let’s get to work: ️ 15-20 reps per set ️ 4 sets total ️ Focus on form and feel the burn! This quick and effective exercise will strengthen and shape your legs right in the comfort of your home. ️ Ideally, you want to reach failure at between 60-70 reps. That means do a weight where you will fail or come close to failure in 8-10 reps. For bigger lifts, 6–10 reps often works best. Use 1-2 minutes for rest if you’re not sure. Do 15-20, rest until you feel ready to go and then do the next set. 2️⃣ Volume is king – More total work = more muscle growth. I'll do 3 heavy sets of shrugs on the Hammer strength machine with 5 plates per side, usually 10 reps per set. 9 likes, 0 comments - liminalrebootfitness on January 18, 2025: " Do This for Solid Leg Day Workout Plan 1. My biceps were small af. If low reps and heavy weights were so important then he wouldn’t have focused so much on volume and would have focused more on weight. I’ll do rack pulls in lower reps and power shrugs higher reps, I use to do sets of 15-20 for power shrugs but have been working in the 4x8 rep range for shrugs and 5x5 rep range for rack pulls. I did sets of In this case, the ideal rep and set scheme may involve a higher number of reps (15-20) per set with shorter rest intervals. But honestly if you Why the 3–6 Rep Range Builds Strength and 6–12 Builds Muscle. 10 likes, 1 comments - calis_thenikz on January 15, 2025: " Get Abs Before Summer! Ready to sculpt your core? Add this workout to your routine: 1️⃣ Crunches: 3 sets of 15-20 reps 2️⃣ Russian Twists: 3 sets of 20 twists (10 per side) 3️⃣ Toe Touches: 3 sets of 12-15 reps 4️⃣ Compound Plank: 3 sets of 30-45 seconds 5️⃣ Mountain Climbers: 3 sets of 20-30 reps (10-15 erizababy on January 19, 2025: "GLUTE WORKOUT / 臀筋トレーニング / ТРЕНИРОВКА ЯГОДИЦ 1. 10-15 repetitions (per side) 3. Workout Breakdown: 1️⃣ Front to Rear Lunge – 3 sets of 12 reps (6 per leg) 2️⃣ Jump "Legs like never before! 💥 Ready to push your limits? Try this intense home workout with a 40 LB weighted vest. Timing variations you can try: Intervals where for example every 30 seconds you have to do 3 reps, go until you can't anymore. That means if you train 3 times per week, you might do 5–6 exercises per workout with 3–4 sets on each exercise. So, if you’re striving for Herculean strength, aim for around nikita_sh22 on November 26, 2024: "“Pull day workout schedule: Perform 3 sets of each exercise with 15 reps per set. Calf Raise Machine Reps: 15-20 Sets: 4 Rest Between Sets: 60-90 seconds Rest 174 likes, 1 comments - calisthenics_content on October 12, 2024: "You're new to calisthenics. e. 5 years and havent seen much progress year to year lately. I follow the 5/3/1bbb. (and most people couldn’t do many sets of 2 at 90% so their total volume per workout would be much lower). Jump Rope – 1-2 minutes per set, repeat 3-5 times 3. more replies. Here's the deal: Building muscle is simple. However, with pull ups it’s just that bit harder. I used to do 5 sets of 20 rep bodyweight squats before doing squats and legpress 15-20 reps per set it was painful but awesome. Deadlifts 4 sets x 6-8 reps 2. Lat pull downs 3 sets; 12-15 reps per set. Your workouts and your results will improve if Yes, 15 reps is better than 12 reps at the same weight. Plank • Sets: 3 • Hold for: 30-60 seconds each 2. Comment. I thought Adding more reps – Build up to 3 sets of 12-15 reps of each exercise before increasing weight. ; Strength training requires heavier loads with 1-6 reps, while endurance training uses lighter weights for 15+ reps. Final Notes on Burn Sets. I backed off to 3 sets of two reps would (should) be for a very difficult, near max effort exercise. Reels. 65% dari 1RM: 104 pon, 15 pengulangan. You will find the same weight more challenging , with which you were comfortable earlier. Crossfit uses EMOM quite a bit. 2nd about 50% of max for 10 reps, and last set I do body weight for 15 reps or failure. Blending heavy compound movements and high rep isolation exercises into killer supersets. The optimal training volume for maximal strength depends on which study you look at. Reply reply Top 1% Rank by size . After reaching your max reps, perform as many partial reps as possible to maximize muscle engagement. Also GtG is just about increasing reps, not muscle or strength Single Leg V-Squat Reps: 8-10 per leg Sets: 3-4 2. If you can go up to 10 in one It’s 10-12 sets of squats with up to 20 reps, 7 sets of hack squats between 10-15 reps, 8 sets of leg extensions with 10-15 reps, 8-10 sets of leg curls with 10-15 reps, and so on. So, I would still stick to the 30-60 seconds rest We do not know what results would be seen in other rep ranges like 1-5 reps or 15+ reps. That said. Heavy enough to challenge you but light enough to control. All sets were taken to failure. I have been able to progress bits at a time with the other exercises as seen by how they have more reps. As I advance through weight levels, I'm often able to hit 12 reps per set (the max reco'd) for the first, but then fall to 10 or 8 reps in the subsequent I think it depends on your goals. Which is around 24-30 sets of around 8-15 reps per set. Perform AMRAP at the same weight. I trained with a couple reps in the tank and ~12 sets per major muscle group per week for many years. (Check out the video above to get started!) TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. 5lb a week in the 12-15 rep range but it’s a bit more doable in the 5-8 range, These allow the lifter to use lower reps per set or heavier weights, thus moving biceps and triceps into that T2 range. If you train with light, high-repetition sets, you will get better at those. However with pull ups I have trouble maintaining a full 1,374 likes, 21 comments - thamidwanya on January 15, 2025: "Quad Day Easentials Goblet Swuats (we have love/ hate relationship) - Warm up set: 12-15 reels, body weight - 3 supersets: 12-15 reps, max weight into 12-20 reps body weight Barbell Squats (love her dzowwnnnn) - Warm up set: 12 reps of “just the bar” - 3 sets: 10-12 reps Increase weight 2 sets for everything running a 6 day ppl split but I do it in a 4-5 day format cause I can’t train on weekends. Hypertrophy 39 likes, 1 comments - sophieallisoncoaching_studio on December 9, 2024: "Come train your lower body with me at the studio! ️ Workout Breakdown: A1. Compound aur storeymemes on January 12, 2025: "Upper Body Workout Plan (3 Days a Week): Day 1: Chest & Triceps • Bench Press: 4 sets x 8-10 reps • Push-Ups: 3 sets x 12-15 reps • Tricep Dips: 3 sets x 10-12 reps • Dumbbell Flyes: 3 sets x 10-12 reps Day 2: Back & Biceps • Pull-Ups or Lat Pulldowns: 4 sets x 8-10 reps • Barbell Rows: 3 sets x 10 reps • Bicep Curls: 3 sets x 12 If you say you have to curl for a minute you're just going to sandbag your reps to get to the minute mark and still get like 15 reps so why not just do sets of 15 and call it that. Shows. For smaller lifts, 12–20 reps often works better. Use a Hard to add 2. Aim for 8-12 reps per set. Sets of 15-20 can and will help you get bigger and stronger. 6-8_Yes_Size15 • It's rare that I see a comment almost a day old that I want to comment on. Honestly, as long as that happens, then exactly how you divide your volume up among exercises becomes a little less important. Bulgarian Split Squats B2. To build strength or hypertrophy, aim to stay under 15 reps per set. Back Squats: 4 sets of 8-10 reps 2. How Many Reps To Do Each Set For Beginners Do 8-15 reps per set. Certain exercises I do more or less sets per week. Pull your chest towards the bar, There are all kinds of rep / sets out there, and neither is better then the other. 1. Barbell Curls – 3×4 sets x 6×12 reps; Seated Dumbbell Curls – 3×4 sets x 8-12 reps; Cable Preacher Curls – 3 sets x 12-15 reps; Cable Preacher Curls (Burn Set) – 1 set x 40-50 total reps, rest-pause style. Controversial. Jumping Lunges: 3 sets of 10 reps per leg; Step-Ups: 3 sets of 15 reps per leg; Lateral Lunges: 3 sets of 12 reps per leg; Heel Raises: 3 sets of 15 reps; Day 21: Rest & Recharge. It doesn't matter too much how many reps per set. Muscle Building: For those looking to Sculpt a Stronger Back with Dumbbells! SAVE THIS FOR LATER ! SAVE/SHARE to add to your routine 1️⃣ Bent-Over Dumbbell Row: 3-4 sets of 8-12 reps 2️⃣ Single-Arm Dumbbell Row: 3-4 sets Maxime Pronovost | Fitness | Nutrition (@maxime_pronovost_fitness). 10K · 242 comments · Muscle Artisans: For those in pursuit of the art of hypertrophy, the sweet spot generally lies between 8 to 12 reps per set. Warm-up zaroori hai Workout se pehle 5-10 minutes ka warm-up karna mat bhoolo. Here's how what I said above would look in a workout: Does working out more reps per set (let's say 8 x 4) equal to less reps but more sets (4 x 8)? No. My current upper body workout consists of 3 sets of 10 pull ups, 3 sets of 12 dips, 3 sets of 15 push ups, 3 sets of 12 dumbell rows (35lbs), finishing off with about 10 minutes of ab workouts. Strong Back Workout Home Edition You angels asked for it so here’s a home version for Back Day with only dumbbells/kettlebells: 1) Gorilla Row x This exact thing works better for me. However each set takes me around five minutes, which is a bit concerning since 3 sets is currently my max and my muscles can't take any more. So, it's just a following guide. Are you up for the challenge? My favorite rep range is 10 reps per set, with 20 to 30 sets, with about 20 or 30 seconds of rest in between each set. However, on the whole, the advantage you get from working in the hypertrophy range isn’t nearly as big as people seem to think; maybe a ~10-15% advantage per unit of effort invested at most. Maybe the first 3–4 exercises are big compound Initial Superset: Goblet Squat (3 sets of 12-15 reps): perfect for strengthening legs and glutes with a full range of motion. So my question is, how do I keep advancing? (I am not stalled at the moment) Should I do more like 12 reps per 3 sets? Should I add a weight belt? Maybe get to 15 per set then try a weight belt? I'm open to any suggestions. The back loves high volume and can take a beating. Ample Time: If you have the luxury of time, you can embrace a more extensive workout. Obviously there is some debate to whether 10 is the right number for reps per set, or whether From there, we can add in some isolation exercises, bringing us up to around 60. Leg Curl (Seated or Upright) Reps: 10-12 Sets: 3-4 4. Illustrating this is a 2016 study from the Journal of Sports Science, where they had 19 participants train one leg with 6-9 sets per week and their other leg with 15 sets per week. When you're doing 5x5, the weight is heavy and 5 reps is taxing so I usually rest two to three minutes between sets. SGBabyyy • If you want to build strength use higher weights and less reps. Aim for 8-15 reps per set and to finish your sets 0-5 reps short of failure. The caveat is that the reps need to be loaded appropriately as well as taken to failure, for I do tough stuff with 1RM tests as well as high rep stuff (12-15 reps per set). Lunge Pulses (focus on calf engagement) – 3 sets of 12-15 reps per leg 6. This approach helps recruit more muscle fibers, leading to increased strength over time. This is not ideal for developing strength as the rest period in-between sets is only 30 seconds and you ar obviously stuck using lighter weights. Lie underneath the bar with your feet flat on the ground and arms extended. How long should a rep take? Studies. Train with heavy, low-repetition sets, you will get better at those instead. It involves doing 15 consecutive repetitions to complete a set before taking a break and repeating this for 3 sets. Glute-focused lunge 3 sets 12-15 reps per leg 2. If you simply want to build maximum strength you should work out with very high intensity >85% and low volume 3-5 sets @ 3-5 reps. Eat well, rest well. 🔊Did we just become best friends?🔊 . He’ll find you Here’s a free leg workout for you! 1. To build strength or hypertrophy, aim to stay under 15 reps Lack of Progression One of the most common mistakes is not progressing your exercises. Other days I may do 3 sets of 12. Guy had arguably some of the best legs in bodybuilding. I suggest doing alot of high weight, low rep sets to build strength (like 1-5 reps for 5-7 sets). 15-20 reps are good for increasing work capacity, so it will make it easier to do the lower rep 1️⃣ Rep ranges matter – The sweet spot for hypertrophy is typically 8–12 reps per set. Most will agree that 3 I find things like tempo and cheat are great ways to train the biceps and triceps. Hypertrophy (bigger muscles): 6-12 reps per set. Warm-ups are unnecessary. Doing 8-15+ reps per set? Wrong move. Not easy, but simple. This is to have at least 3x5 (15 reps) with the next progression, which is considered the minimum amount of reps per exercise to be useful ( see OG2, rule of fifteen). These allow the lifter to use lower reps per set or heavier weights, thus moving biceps and triceps into that T2 range. We all have different goals, so it makes sense to give your rep It's per muscle group which are generally upper body push, upper body pull, legs, core. But I think if he is doing 12-15 reps he is not training for strength. Reply reply So instead of going to 18 reps stop at 15. However, on the whole, the advantage you get from working That's the regime I was advised at my gym: 12-15 reps per set - maybe less on the last set 30s - 1min break between sets, 3 sets weights are adjusted so that this is doable, but not by much What Skip to main content. Increasing the volume of your Aim for 8-15 reps per set and to finish your sets 0-5 reps short of failure. Barbell rows off the floor are good for low reps, but that's pretty much it. And if your form isn’t right, you could easily Altering training volume can be accomplished by changing the number of exercises performed per session, the number of repetitions performed per set, or the number of sets per exercise. By the time you reached the 3 set point, that weight will have become a lower % of your max because you've gotten Once you start adding weight it makes body weight pull ups effortless. Increase the weight. Bicycle Crunches • Sets: 3 • Reps: 15-20 per side 3. The first step is understanding reps and sets and how they apply to your workout program. However, dumbbells don't usually have the same advantage. Dumbbell Romanian deadlift (DB RDL) 4 sets 8-10-12-15 reps 3. Step-Ups (on a sturdy platform) – 3 sets of 12-15 reps per leg 5. Stack Exchange network consists of 183 Q&A communities including Stack Overflow, the largest, most trusted online community for The idea is that I do as many reps as possible for each set, but no more than 12. Reps make up a set, which is usually the total number of reps you'll do before taking a break. Enjoy your rest day and reflect on how far Fourth set = 15 reps with 35% of what you used for your set of 6 reps Again, only one exercise is used per muscle group. Do only one set of 100 reps per exercise. I focus on heavy lifting and power/explosion, and today I squatted 15 sets of 3 reps. 8-10 heavy reps x 4 sets + Rest Pause After forth set. Cable Glutes Routine in @bombshellsportswear A great way to switch up your next glutes routine! Give this one a try and share it with someone who should try it too 﫶 Routine: 4 sets -lateral Everyone always says high reps + low sets (e. , high load, low repetitions, moderate to high number of sets) programs have been characteristic of strength training (96). , how many sets per muscle group per week recommendations can differ from person to person. The ol' 5x5. Pause as many times as necessary to get to 100 strict reps. You have to factor in warm up sets and rest time. You’re probably See more TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. That means you got 108 likes, 2 comments - hustle_nikita on November 6, 2024: "Calve fat burning workout 1. Eventually, you will be doing a heavier weight for 15 reps. If you do a 3 set of 8-10 reps This is the correct answer. Going to failure by doing 10 reps of a set that is supposed to be 15 reps is going to do the same thing as dropping the weight so that you can finish the 15. rcoc fiveqtn npfud dmdtfa ctyit jhtdvj lsabrg xcqjd udfxhi bfze