What do sets mean

Each rep of an exercise puts your muscles through several positions, including a lengthening phase, a contraction phase and a shortening phase, according to the American Council on Exercise ACE. The different muscle positions of each rep is easy to visualize with a biceps curl. As you curl a dumbbell up to your shoulder, your biceps shortens and contracts. Then, as you lower the weight down to your side, the muscle lengthens.

All of this action happens in just one repetition. Most exercises are performed in a range of 8 to 12 reps total per set more on sets below. This range is best for general increase in muscle strength and size aka hypertrophy , according to the ACE. On the other hand, to build muscular endurance , you'll want to keep your reps high, between 20 to 30 repetitions, according to the ACE.

Higher rep ranges are excellent for runners or cyclists who need to perform exercises for long periods of time without muscle fatigue. Generally the amount of repetitions you perform should be inversely related to the weight you're lifting, the ACE recommends. If you're performing heavy squats, for instance, you may want to do just 6 reps. On the other hand, if you're doing light hammer curls, you can go for 12 reps total.

Whether you're training for hypertrophy or muscular endurance, you want to perform your reps to a point of muscular fatigue, which is when you feel too tired to do one more repetition with good form.

For some people that's 10 reps, while for others it's The sets in a workout tell you how many times you will repeat a particular number of repetitions of a given exercise.

Let's say you're doing triceps kickbacks. Knowing your rep and set goals each time you exercise can be motivating when you might feel like quitting early. Plus, following a reasonable set and rep goal for your fitness level can help reduce your chances of accidentally overdoing it and injuring yourself. There are many important factors to consider when deciding how many reps and sets you should do, not to mention which exercises.

The key is to work your muscles to a point of fatigue. Depending on your base level of strength and the size weights you use, the number of reps required can vary.

So, the number of reps your friend does might not be the best number for you. As a general rule of thumb, lift lighter weights for a higher number of reps and heavier weights for a lower number of reps.

Each set should consist of the number of reps you can do using correct form before you start to compromise your form. Then, you can take a planned rest between sets to recover. So, if you can correctly do a biceps curl for eight reps before you start to lose your form, then plan to do eight reps per set.

There is some disagreement among experts about the exact length of rest periods. But one literature review of 35 clinical studies shows that, depending on your goals, resting anywhere between 20 seconds and 5 minutes between sets will increase the efficacy and safety of your workouts. So which strategy is right for you? Then, take adequate rest and try another one or two sets of the same reps. If you want to increase your functional strength, use heavy weights with relatively low reps and sets.

If you want to build definition and bulk, use heavy weights with a moderate level of reps and sets. Reps, short for repetitions, are the action of one complete strength training exercise, like one biceps curl. Sets are how many reps you do in a row between periods of rest. Develop and improve products. List of Partners vendors. Sets, repetitions, and rest intervals are the basis of weight training programs. You need to know what they mean and how to mix and match them for best effect to reach your goals.

Your training program will differ in the weights used, number of repetitions and sets, rest intervals, and speed of execution depending on whether you are training for fitness, muscle hypertrophy, strength, power, or endurance. The first step is understanding these terms and how they describe your workout program. A repetition rep is one completion of an exercise, such as one deadlift , one bench press , or one arm curl.

A repetition maximum 1RM is your personal best, or the most you can lift once in a single repetition of an exercise. Therefore, a 12RM is the most you can lift and successfully perform 12 repetitions with proper form. A set is a series of repetitions performed sequentially. For example, eight repetitions can be one set of bench presses.

The rest interval is the time spent resting between sets that allow the muscle to recover. The rest period between sets is usually in the range of 30 seconds to two minutes. Some exercises also have short rests between reps. Generally, rest between sets falls within these ranges for different training goals. That would mean three sets of 10 maximum presses using a weight of 50 pounds, with second rests between sets.

Contraction velocity is the speed at which an exercise is performed. This has an effect on training goals and results. According to the U. National Strength and Conditioning Association, the theoretical distribution of repetitions against a percentage of 1RM your maximum lift is distributed as follows. This example uses a bench press where your 1RM is pounds. This is a guide you can refer to when you choose appropriate weights for working out.

A training program is a schedule of exercise types, frequency, intensity, and volume, whether for weight training or any other fitness training.

You can devise many combinations of sets , reps, rest, and exercise types to find what works best for you. A qualified strength and conditioning trainer can help you plan a program. These variables can be adjusted in any weight training program:. A basic fitness program should target both strength and muscle-building. Somewhere between eight and 15 repetitions for two to four sets will help you accomplish both. Choose eight to 12 exercises, making sure to hit your lower and upper body, and your core.

At this stage, don't lift too heavy or too light you should feel fatigued by the last rep, but it shouldn't be overly difficult to ensure a good foundation before trying more goal-specific workouts.