The Optimum Number of Sets and Reps

First and foremost, reps here, as the name implied, refers to the number of execution being repeated in a particular set. Usually, a collection of sets will be performed to complete an exercise. Let’s take an example; Bench Press (BP) with 30kgs x 10 x 4, which means you are bench pressing with the weight of 30kgs at 10 repetitions for each 4 consecutive sets.

There is no definite answer to the number of repetitions required to optimize performance. However, there are a few general principles you can follow which are based upon scientific research and mounds of empirical data. Strength researchers found that; 1 – 5 reps: increase strength with minimal muscle size gain while 6 – 12 reps: increase strength and develop larger muscles. In other words, the better rep range for muscle gain is 6 – 12 reps.

An article in bullz-eye.com mentions that it’s actually the combination of low and high reps which produces the best overall muscle gain. The suggestion is to incorporate 20% - 30% of your program in 1 – 5 reps range with 70% - 80% of 6 – 12 reps range. The benefit? You will be stronger as you complete your workout cycle. When choosing a rep range, do not let the weight to decide. Let the rep range determines the weight used.

Here are some quick facts on Sets:

• There are different types of sets, i.e supersets, giant sets, drop sets, but the quality of each set is more important that the type of set
• Various factors may lead to selection of number of sets
• For beginners, it is recommended for lower sets, 1 – 2 per exercise
• For intermediate to advanced, it may go up to 5 sets
• Larger muscles, i.e back, chest, legs, take longer time to recover than smaller ones. Therefore, you should use fewer sets for them
• The more exercises you perform, the fewer sets are required. The optimum training time should be approximately 45 – 60 mins as hormone levels decreases sharply after an hour of training