How many reps to do?

[parkthebus]

I've read so many different answers and reasons to this question you wouldn't believe. How many reps/sets should you do and why? What are the different outcomes?

 

[AttackFormation]

In short, it doesn't matter. It's made out to be a mountain when it's a molehill. But I personally prefer the higher end, I've been doing 8 reps for a long time now and recently switched to 12 because I feel it gives me more control and thus better stimulation. I also mix it up with drop sets, I'll put on a weight I can't do for more than 4-8 reps and then I lower it and crank out 8-4 more. Just do what feels good for you.

 

[Von]

I had 1 rep per set per exercise every week (3 times a week - Tuesday, thursday, saturday).... Saturday is where the +1 rep to all set happens, Monday is the same rep as Saturday, Saturday is +1 of monday.... Thursday are 70% of monday rep

Basically, I am always going up.... I stop at 20 rep per set per exercice, 6 sets.... than I change level which bring me new exercise or variation of a exercice movement. When I change level, I go back to 4 rep per set.... until i reach 20 again.

Also, I strech, so I am flexible like hell

 

[SayWhat]

In short, it doesn't matter. It's made out to be a mountain when it's a molehill. But I personally prefer the higher end, I've been doing 8 reps for a long time now and recently switched to 12 because I feel it gives me more control and thus better stimulation. I also mix it up with drop sets, I'll put on a weight I can't do for more than 4-8 reps and then I lower it and crank out 8-4 more. Just do what feels good for you.

And how many sets per muscle per week (or workout)?

 

[AttackFormation]

And how many sets per muscle per week (or workout)?

I have three main movements: t-bar row, dips and one leg press. I do 3 sets of those twice a week, 3 other sets for each muscle twice a week, I usually make every last set of an exercise a drop set, and work out 4 times a week. That's basically it, there are some more details but I won't bother with them unless you want to know because it's not necessary.

 

[themusicman]

As Attack mentioned, set/rep scheme doesn't matter nearly as much as following a consistent program that progressively gets harder.

Having said that, I'm a fan of 5x5 for muscle that is both highly functional and aesthetically pleasing.

Google Stronglifts 5x5 for a free and incredibly simple lifting program that is EXTREMELY effective. It even has its own app. Then just make sure you're eating enough as well.

 

[Krueg]

Easiest way I can break it down:

If your training for strength or powerlifting your in the 1-5 Rep Max range. (Generally)

If your Bodbuilding you can be anywhere from 8-20 reps.

All comes down to programming, your goals and ect. Also overtime you will try things out and learn what works best for you.

 

[Colossus]

Variety. Low reps/heavier weights for strength, moderate reps/moderate weight for size, and high reps/light weight for conditioning.