Check out the chart below, that I have borrowed from the article The Holy Grail of Strength Training — Sets and Reps that shows the relation
between reps per set and total reps per session based on the training intensity.
Not exact matches
However, because of the high volume, you should perform 50 -
rep sets only once
per week, while focusing on proper rest and recovery and eating well in the days
between sessions.
In short, your ideal workout should focus on multi-joint, compound exercises instead of isolation moves using heavy weight and a low volume (ideally 6 - 8
reps per set), and allow only super-short periods of rest
between sets (1 - 3 minutes).
Try dividing your protocol into periods when you train with heavier weights, and periods for higher
reps.. During the heavier period stick to doing 10
reps per set, and allow yourself a longer rest
between sets.
Perform 6
sets of 10
reps per arm, changing the arm on each
set, without any rest
between sets.
Simply go back and forth
between exercises until you reach the highest number of
reps in the
set (in this case, 5
reps per drill); you will do 1
rep of each, then 2
reps of each, etc until you reach 5 before resting
between rounds.
The best
rep range to train for muscle growth, in my experience, is
between 6 to 10 repetitions
per set.
2 exercises
per muscle group, 3
sets, 6 - 8
reps per set with 60 second breaks
between sets for recovery.
Phase 2 5
sets of pullup (palms pointed away from your face) Walk - The - Plank's, 8
reps per set, one minute rest
between sets.
Cutting - Heavy cardio (4 to 5 times a week); HIIT (High intensity interval training), Plyometrics, and Tabata; weightlifting lower weight, more
reps per set; less rest
between sets (30 seconds); supersets encouraged
9
sets of 6
reps — that is 54
reps per workout — one workout
per week and 3 minutes rests in
between sets feels so little?
As you know I have always said that to build amazing muscle and strength with bodyweight exercises you need to follow the proven bodybuilding strategy of keeping the
reps between 6 and 10 and the
sets between 12 and 16
per body part.
But, if you're numbers - focused then aim for 5
sets: 10 - 15
reps per set, 60 secs rest
between sets.
2 Times
per week complete the following exercises for 2
sets of 15
Reps, rest for 30 - 60 seconds
between each
set:
According to, if you're lifting
between four and seven
reps per set, you want to rest
between three and five minutes to help charge your fast twitch muscle fibers back up.
At this time you can add more
sets as well (4 - 5
per exercise doing
between 10 - 15
reps and resting 40 sec to 1 min in
between sets).
Take that to 33 % and 25
reps or higher
per set and the gap
between the philosophies becomes negligible or at least irrelevant from a year's length time scale.
Complete 3 - 4
sets of 5
reps per side with 30 seconds rest
between sets.
I also knew that if I switched from anywhere
between 1 — 5
reps per set on my compounds and accessory lifts, like I was doing, to 8 — 12
reps, it wasn't going to make for the «magic» happening.
You are then going to do 2
sets, 12 to 15
reps per set, resting 15 seconds
between each
set.
Most people stick to workouts where they do something along the lines of 3
sets of 10 - 12
reps per exercise, with 2 - 3 minutes rest
between sets.
4
sets: Barbell Hip Thrust x 15 (tough) / rest 20s Half Kneeling SA DB Press x 10
per arm / rest 30s
between sides / rest 90s
between arms + 4
sets: Goblet Reverse Lunge x 10
per leg / rest 60s Wall Walk x 3 - 5
reps / rest 60s (Scale w / Pike - up -LSB-...]
Time of year: Mid pre-season Duration: 6 - 8 weeks Days
per week: 2 - 3, with at least one day
between sessions
Reps: 8 - 10
Sets: 2 - 4 Rest in between sets: 1 - 2 min
Sets: 2 - 4 Rest in
between sets: 1 - 2 min
sets: 1 - 2 minutes
Time of year: late pre-season and in - season Duration: ongoing Days
per week: 2
Reps: 8 to 10
Sets: 2 - 4 Rest between repetitions: 10 to 15 seconds Rest between sets: at least 1 minute or until reco
Sets: 2 - 4 Rest
between repetitions: 10 to 15 seconds Rest
between sets: at least 1 minute or until reco
sets: at least 1 minute or until recovery
Anything
between 6 and 15
reps per set will work well, but for the most part it's best to stick to the 8 — 12
rep range.