
Reps VS Sets
What's the difference?βπ€
Reps
This represents the number of times you contract & extend (shorten & lengthen) a particular muscle or muscle group continuously (no break in between) during an exercise.Sets
Once you perform your given number of reps consecutively & rest, this would be considered one set. By performing another consecutive amount, you would then have two sets accomplished.
These two work hand in hand when designing a training program & largely vary depending on your goal & fitness level.
A few effective rep & set combinations are:
1-4 reps x 4-6 sets
This has been proven to increase muscular strength & boost metabolism (burn bodyfat). By staying within a lower rep range, you will be able to perform each exercise with a larger amount of resistance which will in turn strengthen something called your connective tissue (this is the structure that prevents joint damage). By strengthening the connective tissue, you will be priming the body to take much more stress during a higher rep & lower weight range phase that can otherwise be very damaging to the joints. This method is very effective for increasing your overall strength, especially within your larger compound movements (deadlift, squat, bench press, overhead shoulder press, barbell row).
6-10 reps x 3-4 sets
This seems to be a more common range within the fitness community as it provides you with a nice "muscle pump". You know, that feeling you get when your muscles feel tight & plump. This method can be utilized for explosive training as well due to the fact that you will be using a given amount of weight that you should be able to control during the entire movement. Explosive training is very effective in the sense of teaching the CNS (Central Nervous System) how to fire in the most difficult position of the exercise, the bottom.
12-20 reps x 2-3 sets
Most beginners would typically benefit most from this method as it allows you to use an amount of weight that you can control for a high amount of reps. This gives you plenty of time to focus on the muscle groups you're trying to execute with, when in any other range is harder to accomplish. This range is also very effective when trying to increase muscular & cardiovascular endurance as your heart rate & breathing will increase quickly due to the large amount of reps per set. If you're a fan of sweating & the "runner's high", you'd probably enjoy this method the most.
As each method has their takeaways, it's important to cycle through each to see which one benefits your body most effectively. In my experience, the one you tend to avoid or have never tried, will give you the most results. Just like everything else, there is no one size fits all so have fun & experiment a little. You'll never know what works best until you try it & remember to enjoy the process along the way.
The results you get from experimenting with these will be far more effective than any supplement you could purchase & will also help you enjoy your workouts by discovering what works best for your body.
Leave any questions or comments below ππ & if you read this, give me some feedback by liking it!β€β€
Now go make some progress! ππ

