how many reps for strength training?
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The Ideal Rep Range For Various Weight Training Goals 5-8 Reps Per Set = Strength AND Muscle Equally. 8-10 Reps Per Set = Muscle With Some Strength. 10-12 Reps Per Set = Muscle With Some Endurance. 12-15 Reps Per Set = Endurance With Some Muscle.
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And research suggests that high reps are at least as effective for putting on muscle as heavy training—in fact, the Public Library of Science reported that subjects who did 24-rep sets made better gains than those who did five-rep sets. In short: Any kind of weight training can build muscle.
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Experts recommend that you strength train 2-3 days per week with a minimum of 48 hours rest between sessions for similar muscle groups. Further, it is not recommended that you perform more than 6 sets per muscle group in a training session.
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['Endurance: 12+ reps per set.', 'Hypertrophy (bigger muscles): 6-12 reps per set.', 'Strength (dense, powerful muscle): 1-5 reps per set.']
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While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.
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If you are looking for hypertrophy I would say stick to the 8-12 rep range for 3-5 sets per exercise. If you are looking for strength / powerlifting you are going to want to look more at speed and explosiveness along with lower rep ranges and higher weight.
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When chasing pure strength, your best bet is to lift heavier loads for 1–6 reps. It's important to build a strong foundation and know how to lift with proper form before you go heavy, so make sure you've been lifting consistently 2–3 times per week for at least six months before working within this rep range.
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This belief primarily originates from the traditional rep range continuum. This continuum states that 1–5 reps are ideal for strength, 6–12 reps are ideal for muscle growth, while 13+ reps are ideal for muscular endurance.
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The new findings: Lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for eight to 12 reps, according to the study, the latest in a series done at McMaster University in ...
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It should give you a rough guide to the amount of sets and reps you're looking to do. Beginner: 4 sets of 6 reps. Use the same weight in each set. As soon as you're able to do 4 sets of 6 reps increase the weight in the next workout.
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There's a relationship between the number of reps vs. weight you use. In fact, you can use the number of reps you can do in a set as a barometer for how heavy you want the weight. That's why a rep range of one to five repetitions is generally considered the best for gaining strength.
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8 – 12 reps = Muscle Development (Hypertrophy) For many popular kettlebell workouts you will be working within this rep range. A classic lifting format is 10 reps x 3 – 5 sets. Rest between sets will be around 60 – 90 seconds each.
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Warm-up sets aside, when your goal is to build strength, your heavy sets should be done for fewer than six reps. If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps. And for emphasizing muscle endurance, go with a weight that allows you to do more than 15 reps.
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To gain muscle: 3 or more sets of a weight that you can do 6 to 8 reps before you are fatigued. Beginners should work up to this level. To build endurance and health: 1 to 3 sets at a weight that has you fatigued at 12 to 16 reps. Another frequent question is how long you should rest between sets.
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This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set. The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.
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For strength, 1–5 reps. For hypertrophy, 6–12 reps. Anything beyond 12 reps is generally considered too much volume and not ideal (in all the sources I've read). This applies to all lifts, not just bench press.
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Most powerlifters will train with anywhere from 1-8 reps, but when training specifically for strength, the general rep range is 3-5. Bodybuilders and people who want to add muscle to their backs usually stick to doing 8-12 deadlifts and sometimes more.