So what sets and reps do i use ???

A conflict of debate that has been circling the fitness industry for years is how much volume you should be lifting in regard to your goals/lifting style.

Let's lay the ground work for why training volume is important.

Regardless of goal, whether it be fat loss, muscle gain, improved strength, or increased power, the volume we train with dictates the physiological adaptations our bodies are able/willing to undergo. In short, not enough volume and you run the risk of no/minimal improvements (dependent on training tenure; those with less experience tend to gain regardless of situation (<2yrs xp)), too much volume and you run the risk of overtraining and causing an unstable internal biological environment thus over-straining the body, equating to no significant adaptations. And of course there is the 'just-right' volume where you are placing enough external pressure to cause significant biophysical adaptations without overreaching / overtraining. But what is just right?

Well like everything, sadly , it is dependent on the individual; age, sex, training experience, and goals all have a say in it. But let's break it down into experience levels and general goals.

Experience levels:

Beginner: Someone new to fitness with less than 2 years of training experience. Likely hasn't followed a structured program or if they have didn't follow it properly. Still lacks confidence in the gym at times and is frequently unaware of how to execute most lifts. Or simply lacks experience, may have tons of confidence and knowledge but hasn't been training long. Key to training? Everything goes! Lift heavy, lift light, lift often. Volume specificity= not overly important

Intermediate: They've been training for 2-3 years and have seen significant changes in their appearance. The gym and exercises have become very familiar. Knowledge is well founded and practiced. Likely on a structured plan; muscular and dietary. Enough experience and understanding to get more specific with their training. Key to training? Narrowing down specific goals and timeline. Volume specificity = very important.

Advanced: 5+ years of training with a strong foundation of all the principles of fitness (performance and Exercise based components of fitness). Has tried or completed several phases of a structured program, possibly competed on stage / in a sporting event, is a professional; in their field or on the field, and is competent enough to share accurate up to date advice on fitness related questions etc. Key to training? Specificity, long term sustainable gain. Volume = important, requires precision. Maintenance.

General goals:

Build size (Hypertrophy): The most common goal gym goers look for is building size. They want to get bigger...bigger biceps, triceps, and chest. Well this is referred to as hypertrophy. Hypertrophy in simple terms is the enlargement of muscle tissue cells as a result of external pressures causing the cells to breakdown and rebuild. In order to reach a hypertrophic state we need to place our muscles under high volume conditions. For a beginner, look into sets ranges of 3-5, performing 10-20 reps. As studies show, a rep count of 12-20 seems to elicit the greatest hypertrophic response, therefore operating in this zone would be best for all levels. Every individual is different however, so implementing the principle of training to volitional failure may aid in determining a hypertrophic rep range. Volitional failure = 1-2 reps shy of complete form breakdown, not muscular failure but form.

One issue that may arise is training to light and the exercise becoming muscular endurance. It is vital to choose a load heavy enough that you will reach volitional failure between 10-15 reps.

Get strong (Strength) : It has been cited for years that to build strength you need to lift heavy and rest long. Though there is much truth to this it isn't the full story. When building strength you want to be targeting the density of the muscle. Denser muscle equates to higher tensile strength = stronger muscle. When we train with heavy loads coupled with significant time under tension we force the bodies' musculature to adapt to the external pressures we are placing it under. Optimizing rest intervals and loading consistently from 85-95% of our 1RM will allow for sufficient muscle density building. However, where many people are limited is when they under-recover. Recovery via intra set rest or inter exercise breaks aid in replenishing our muscle cells with the adequate energy to perform what we are asking of them. Quick recap on energy systems, strength movements predominately operate in the glycolytic pathway and thus require glucose as a primary energy source. It takes on average 60-120seconds for glycolytic reserves to replenish (dependent on intensity of the load). So rest is important. But what about reps? I thought this is what the blog was about. So, for reps we want to be lifting in the 3-8 rep range, ideally 3-5. More importantly is exercise order and loading %. In short, heaviest first at 1-3 reps, moderate 3-5, "lighter" / 75-85% 3-8 reps.

Key points: Ordered exercises, high intensity / lower volume, lift heavy for density not size.

Be powerful (Power): Power is dictated by force output. whether this be output via the bar or via the ground the same principle stands...to have power you must move with high velocity, turning potential energy into kinetic energy. Recalling once more on our grade 10 biology; fast powerful movements occur in the phosphocreatine pathway of energy (movements less than 3 seconds eg: Box jumps, broad jumps, cleans, snatch, etc.) So to develop maximal power it is crucial to move fast and rest long, within work rest ratios of 1:1-1:5. You can't cause several reactions within the phosphocreatine pathway outside of 30seconds so work intervals must be fast and short and rest times must be longer. You may spend more time sitting about than moving most days. Recommended rest time 90+seconds. So this leads me to say that set selection should be between 2-6 and reps should fall between 1-4. Power trainings often performed with too much volume making it not power training at all but muscular endurance. It often feels like you aren't doing much because there is a lack of a "pump" or exhaustion, but in reality to improve power to the highest degree you must move fast and rest long...fatigue isn't the goal here.

Summary:

Hypertrophy:

- Sets 3-5

- Reps: 10-20

- Volitional Failure

- Avoid endurance, aim to load in the 75-85% 1RM range

- Rest shorter

- Glycolytic (30-60sec)

Strength:

- Sets of 1-5

- Reps:

- 90-100% 1-3

- 80-90% 3-5

-75-85% 3-8

- Lift heavy

- Longer rests

-Muscle density > Size

- Glycolytic (<30seconds)

Power:

-Sets: 2-6

-Reps: 1-4

- Maximal force output

- High velocity

- Phosphocreatine pathway (<3sec)

Reps and sets matter! But it always comes down to the individual. Beginners I recommend just getting in the gym and working hard! Once you progress to being an intermediate lifter start taking a specific approach to your lifting. Set appropriate blocks, eat accordingly to goals, and execute with intent. Once you graduate to being an advanced lifter you should be well versed in the requirements for improvement, however, the older / more experienced you get the harder it will be to have further adaptations so a precise program is necessary to avoid loss of gains.

Try different approaches and aim to determine what suits you best.

Happy lifting!

"Progression is built through consistency and tested by passion"

JB