What are sets and reps in training?

The series and repetitions are well-known terms in the world of training, but if you are just starting out you may not be familiar with them, then I will explain everything in detail.

Making a fort and building muscle is not a complicated thing, at least in the beginning. Train, eat, sleep, repeat and repeat.

If you, do it with enough intensity and consistency, then, in the same time, you will return to more muscular and stronger.

But if it’s so simple, why do most sports experts insist that cultivation is a very technical science?

Like almost everything in this area, there is no true or wrong way to build muscle (well, myths, yes! There are many), however, there is an optimal way to train. Especially in relation to the number of series and repetitions that we must perform.

With this article I hope to shed some light on the initial question. What are sets and reps in training? To later know, in the range, in the optimal range, in which it can be implemented, in the routine to maximize growth, muscle strength or the goal of the training that you have

What are series and reps?

As I said at the beginning, the series and repetitions (along with the rest times) are the main ones in charge of providing organization and structure to our workouts.

And while it’s fairly intuitive, each term has a particular meaning, let’s look at this and then the optimal set and rep values for volume, strength, and endurance.

The repetitions

Repetitions define the number of times we work against a load when performing an exercise. For example, you do 12 squats and then stop to rest for a while. The 12 squats you have performed are considered 12 reps.

The series

The series refer to how many times you will repeat that exercise for the number of repetitions established. For example, you did all 12 squats and then you rested. But if you then do another 12 squats, rest and then another 12. Then you have completed 3 sets of 12 reps. In short, they are the blocks of repetitions that you do separate by rest periods.

Repetitions in training

How many repetitions do I have to do of an exercise?

This depends on your goals and level. The usual method is to work with percentages of 1 RM (one repetition maximum), taking as 100% the maximum weight that you can lift in a single movement and performed with the correct technique.

If you do not remember how to calculate the 1RM maximum repetition, you can see it in the following link: HOW TO CALCULATE THE ONLY 1RM MAXIMUM REPETITION?

How to calculate the maximum force?

For a beginner 50% of its maximum is usually used for a hypertrophy (muscle growth) workout, but advanced athletes are not going to see much progress at this level.

As you might imagine, there is no optimal value that applies to everyone. For this reason, and so that you can establish your own routine with appropriate numbers of series and repetitions, I share approximate reference values ​​for different objectives:

  • Reps for Maximum Strength:1-5 reps between 85 to 100% of 1RM
  • Reps for Hypertrophy:6-12 reps between 70 to 85% of 1RM
  • Reps for Strength / Endurance:15 to 25 reps between 40 to 70% of 1RM
  • Reps for Resistance: More than 26 repetitions between 1 to 40% of 1RM

If you did not realize it, this table shows why many people who want to increase the size of their muscles (hypertrophy) fail: in general, they are outside the recommended ranges of weight and intensity.

How many reps to do for muscle volume?

How many sets and reps for volume? Well, if your goal to achieve a greater muscle volume you must train in the muscle hypertrophy range, and the effort must go as far as the “muscle failure” in the last series; that is, the impossibility of continuing within the determined parameters of the exercise.

Doubts? I invite you to read the GUIDE ON MUSCULAR HYPERTROPHY

If you find that you can do more reps at the end of the sets, it is because they are not using enough weight, or they are using momentum to complete the set (this is called “cheating”).

Anyway, these are not closed ranges. You will be able to achieve positive results if the percentage approaches either the upper or lower level.

For example, some degree of hypertrophy will occur if you train at 87% or 68%, but training at 100% or 10% will make no difference.

To achieve muscle hypertrophy and build muscle mass, then use moderate loads (70 to 85 percent of 1 RM) and 6 to 12 reps per set.

Remember, the best stimulus to induce maximal muscle hypertrophy is to lift a weight equal to the range of 70 to 85 percent of your 1RM until you reach failure; The last repetition must be so difficult that not one more can be done.

How many repetitions to make to build strength?

If your main goal is to increase maximum strength, then you should train mostly in the low rep ranges (between 1-5 reps per set) and therefore at a higher intensity, between 85-100% of 1RM.

The series in training

The origin of the 10 reps and 3 series

The 3 sets of 10 reps originate from a rehabilitation protocol created by a military physician, Dr. Thomas L. Delorme in the 1940s, an avid weightlifter who had used strength training to recover from illness from infancy to the age of 16 and who argued that weight training was beneficial to wounded military personnel.

He was the one who knew how to implement the protocol for wounded soldiers in a field hospital during World War II.

Previously, soldiers rehabilitated with light weights without overloading their muscles,  and spent six to nine months in therapy.

By focusing on strength in the place of resistance, Delorme must reset the soldiers in record time.

Thus was born  THE CONCEPT OF PROGRESSIVE OVERLOAD, which is now the heart and soul of almost all bodybuilding routines.

Delorme’s program consisted of performing 3 sets of 10 repetitions; with that more and more weight, which he called “progressive resistance exercise,” and as we know today it was a program that was extremely successful.

Single series and multiple series

Despite Delorme’s success with the three-set system, many people believe they only have one set to build muscle mass and strength.

Noting the fact that in the Delorme method, the first two sets are practically for warm-up and only the third set works under maximum effort.

For this reason, many researchers have tried to test which method works best, although to this day without much success.

It seems to be highly dependent on our genetic and somatotype characteristics.

However, let’s see when it is better to train with single sets and when to train with multiple sets.

When to train with single sets?

Training with a simple set can be especially effective for new practitioners. But for the single set to be effective, you have to train the muscle to the point of failure.

And you should also keep in mind that once your progress starts to slow down, you need to make changes.

The key ingredient for the single set is intensity, and not in the sense of ending up screaming, but in getting to the point where the muscle can no longer move with the load used.

This ensures the full contracting of both types of muscle fibers, both fast and slow, while stimulating muscle hypertrophy.

Single sets work best for smaller muscle groups.

Single sets work best for smaller muscle groups. Tweet To achieve the development of muscle mass and strength, the biceps, forearms and calves do not need as much of the training volume (total number of sets and repetitions) as if it can be of utmost importance in the pectorals, back and thighs.

Even  single sets are perfect if you don’t have too much time to train.

It is entirely possible to train each muscle group with a single set in less than 20 minutes.

However, be careful to always reach failure in simple series, since, without prior warning, you can end up hurting yourself, which can reduce performance and increase the risk of injury.

When to train with multiple sets?

Multiple sets work best for intermediate and advanced bodybuilders who need more effort to keep progressing.

These are also best for practitioners of other sports who should not train for muscle failure, allowing them to recover before their next workout, practice or game.

Like I said before, if you want to learn complicated exercises like squats or deadlifts, performing multiple sets works much better with these exercises.

How many series to do per exercise?

While training with weights in a single set is effective for increasing strength in untrained individuals during the initial training periods (first 6 to 12 weeks).

No studies have shown that single-set weight training is superior to multi-set training.

In fact, long-term and short-term studies support the argument that a training volume greater than one set per exercise is necessary to improve physical development and achieve greater performance.

Each set of an exercise represents a training stimulus for the muscle.

So  once a base training level has been reached, it is necessary to move on to multiple sets (three to six) with specific rest periods in between.

Most routines designed by a gym trainer for both intermediate and advanced levels incorporate 3-6 sets per exercise.

This established range is considered optimal for increasing strength.

Now, the number of sets per muscle group can vary from 3 to 24, but ultimately the overall training depends on:

  • Of the number of exercises performed for that muscle group.
  • Of the number of muscle groups trained in that workout.
  • Of the intensity used (the higher the intensity, the greater the tension placed on the muscle, and therefore the lower the number of series that must be performed.
  • Where the person is in their training cycle.

And never stop training the largest muscle groups with a higher volume (greater number of sets).

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