how many reps.should i do?
439523
To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. To tone your muscles and develop the type of strength you need for everyday life — moving furniture or shoveling snow — aim for 10 to 12 repetitions.
624763
If you're lifting heavy enough, you probably don't need to lift for more than an hour. I'd suggest planning to do five to seven exercises, 2-4 sets of 6-12 reps of each. Once you feel your performance declining, you will know it's time to wrap up your workout for the day. Don't ignore that feeling!
182219
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.
572099
All rep ranges from 1–20 or even more can be useful. For a beginner, Rippetoe's Starting Strength program or similar is best. Three sets of five reps work well and are an effective compromise. A beginner is not able to concentrate on a hard, technical lift like the squat for 10–15 reps as is often recommended.
408901
In the most simple and basic of terms, the optimal volume range for most people is: For each bigger muscle group: about 60-120 total reps PER WEEK. For each smaller muscle group: about 30-60 total reps PER WEEK.
12642
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.
600512
Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.
1271917
I generally recommend sets of 5-8 reps, but if you do enough volume, you can good results by doing sets of 4 and even 3 reps for chest work. ... On the other hand, if you do too much high rep pressing not only will your muscle growth suffer but you may notice an increase in shoulder pain from your chest getting too tight.
415523
Endurance: 12+ reps per set. Hypertrophy (bigger muscles): 6-12 reps per set. Strength (dense, powerful muscle): 1-5 reps per set.
145607
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.
1329441
Rest 60–90 seconds between sets. Perform three sets for each exercise, completing as many reps as you can each set. Establish a goal of 30 or more total reps for exercises 1 and 2, and 45 reps for 3 and 4. Alternate sets of exercises 1 and 2 until you've completed all your reps and then alternate sets of 3 and 4.
101680
To build muscle, he advises three to five sets and six to 12 reps, with only one to two minutes of rest in between. If you're looking to improve endurance, he says to do two to four sets with 12-20 reps, and 30-60 seconds of rest in between.
1059752
Weight-lifting routines I suggest 12-15 repetitions and one to three sets per exercise for beginners (remember, you can gain significant strength with just one set). I've included more than one exercise for each muscle group. You can stick with one exercise if you like, or experiment with more than one.
875277
If you are training each muscle group/body part (about) twice-per-week, you would do: 30-60 reps for each big muscle group per workout, with about 2 workouts for each muscle group per week. 15-30 reps for each small muscle group per workout, with about 2 workouts for each muscle group per week.
567341
Reps and Sets for Strength For muscular endurance, do two to three sets of 12 reps or more at 60 to 70 percent of your max. To gain muscle mass (hypertrophy), do three to six sets of six to 12 reps at 70 to 80 percent of your max.
188569
When it comes to how many squats you should do in a day, there's no magic number — it really depends on your individual goals. If you're new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start.
358224
1. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.