Weight lifting Sets and Reps Guide

Weight lifting Sets and RepsWe all get to the point when we need to start working out and planning our own workouts which is something that usually starts with all intermediate bodybuilders. Selecting the correct amount of weight lifting sets and reps to with each movement is vitally important if you want to keep growing muscle.

Tips for choosing your weight lifting sets and reps

Find your target number

It is best to start working for a total number of reps if you added all the sets together. For example it is better to look at the idea of doing 4 sets of 10 reps as doing 40 reps rather than doing 4 sets. The reason why this is important is because you want to always try to keep the reps that you do the same.

Aim for completion

The reason why you should rather aim at completing the reps and not the sets is because you can increase the volume by doing more sets with fewer reps as your rest period gets less. Let’s say that you were doing 4 sets of 10 reps with 100 pounds bench-press.

Adjust rest period

If you were doing this for 4 sets of 10 with a rest period of 2 minutes between the sets then you can make a big difference to your strength by simply shortening the rest period to 90 seconds or a minute. You will immediately see that your strength to complete 4 sets of 10 reps cannot be completed because you fail.

Lift to failure

This means that to complete the required 40 (4 sets of 10) reps you would need to do another set. For example you are able to do 2 sets of 10 reps but on the third and fourth set you were only able to do 5 reps. This means you are 10 reps short which you add onto the sets you have done by doing 2 sets of 5 reps.

Get your form right

If you are always using correct form and making sure that you are never using any momentum then you will grow muscle and burn some serious fat at the same time. This is something that has now proven itself to be effective if used correctly.

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