This includes lifting heavier weights and completing
more reps per set.
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
Volume — You perform more total reps either via more sets or
more reps per set (at the same or close to the same weight as before).
Not exact matches
I promise you'll be able to do
more than 10
reps per set because you will have forced your muscles to adapt and get stronger.
These are compound exercises which can be performed with relatively heavy weights, but can be
more efficient when done in the moderate
rep range of 5 - 10
reps per set.
Strap a weight around your waist or put on a weighted vest and perform four to six weeks of low
rep strength training — no
more than five
reps per set.
To make it
more brutal,
set a timer for 5 minutes and perform as many cluster
sets as possible, dropping the number of
reps per set when necessary.
However, if your exercise routine consists of large numbers of
reps per exercise, which means
more than 15
per set, or if your routine is very high in
sets, which means
more than 20
sets per muscle group, then a diet with no carbohydrates can be harmful.
During week 3, perform 5
sets of as many
reps as possible (but no
more than 5)
per set of the bench press with a weight that's 70 % of your 1RM.
One way to inch up is
setting a 12 - week goal in four - week blocks: in the first month,
set a
rep range of eight to 12 (choosing a weight with which you can haul at least eight
reps but no
more than 12
per set).
Try to do 10
reps per set before moving on to doing
more reps.
Only do 2 - 3
reps per set, but do
more sets.
In the event a lifter wants to add
more leg mass and strength, they should focus on adding one additional day of squatting (front or back) and / or select 1 - 2 movements to do
per week (2 - 3
sets of 12 - 15
reps with moderate weight).
Usually guys I instruct gain
more mass in their first months than people pumping dumbbells for 15
reps per set.
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).
Try doing this strict seated press variation (which increases upper back and shoulder demands
more than standing) one to two times
per week for 4
sets of 4 - 6 repetitions with a moderate to heavy load, holding each
rep at the top for two seconds to increase overhead stability.
It's relatively straightforward to create linear progressions by adjusting the volume
per set, the total number of
sets, and the rest ratio so that an athlete is progressively doing
more reps in a shorter amount of time.
If you're breezing through but still can't perform standard push - ups, increase to 15
reps per set or find a lower,
more challenging surface for your incline push - ups.
Reps per set would be no more than 3 - 4 reps, which means HEAVY train
Reps per set would be no
more than 3 - 4
reps, which means HEAVY train
reps, which means HEAVY training.
High - frequency training limits the total volume (
reps x
sets) you can perform
per muscle group
per workout; but this enables you to recover faster so that you can train
more often.
This means you should shoot for at least 8 to 12
reps per set when you're doing four
sets and to stay away from doing
more than four
sets of any exercise.
Is there a hypertrophy range of 6 - 15
reps per set that will net you
more muscle growth?
Finally, I normally would not recommend doing
more than 6
reps per set for deadlifts.
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