Selection of training sets and reps Rest time between fitness sets

Often see the word reps but don't know what reps are? This article will discuss the number of reps and sets and the impact of each set on the muscles and even how long you should rest, I hope this can help your training!

What are reps and sets?

Number of reps

is the abbreviation of this single word, that is, you do each action how many times, how many times, in fact, is very good to understand! In addition, you will often see the word RM, in fact, is the Rep Maximum, a simple direct translation is the maximum number of times you can do. Take an example, a person can bench press at 50 kg to do 5, then 50 kg is his 5RM; then he can do 1 at 90 kg, then 90 kg is his 1RM.

Number of sets

Not specifically stated here! But the later paragraphs of the article will introduce to how long the rest time between sets should be.

The number of reps and sets for different training combinations

Three different training reps: from strength, from muscle girth, from endurance Biomotor ability is divided into strength, muscle growth, and endurance, and there are three different training reps to achieve each.

Strength training

Strength training usually refers to the training of very large weights with a small number of reps, usually 1 to 5 reps, many bodybuilders or strength menu is 1 to 3 or to 5 reps, you can observe 5 / 3 / 1 training method and 5 x 5 training method are such.

Muscle Circumference Training

Also known as muscle growth, the need for medium to high intensity weights and medium to high intensity reps, when you are a newcomer to fitness, you should often hear a group of 8 to 12 reps, from this side, but we actually recommend 6 to 15 reps under sufficient weight are considered good muscle hypertrophy training.

Endurance training

Is also often heard of muscular endurance, need low weight with high reps, usually 15 starts, sometimes can also be combined with weight loss exercises, cardio will be trained in such reps. You do not have to follow the above three training reps rigidly, according to your physical condition and the degree of progress to make corrections, or your goal to decide. Even, you can intersperse the three training methods in your training, strength training although the focus on strength, but it will also promote muscle growth; endurance training will also save some strength and muscle growth, so use according to your needs.

How long should rest time be?

The rest time is also related to the above mentioned three training times. 2 to 4 minutes - recommended for strength training 1 to 2 minutes - recommended for hypertrophy training 30 seconds to 1 minute - recommended for endurance training Of course, this is a general statement, you may need less time to complete the rest, the best rest time is, when you do each group feel full of energy to complete the group of training, if you do 6, the next group can only do 2, then it is likely that you rest time is too short, or have no energy.

How to decide the intensity, training volume and frequency?

Your reps & sets should take into account the intensity, volume, and frequency factors of

Intensity -

Usually the calculation will use a few RM to calculate, as described earlier, in training you can measure their 1RM to determine the intensity of each movement. Simply put, the intensity of only 1 stroke is greater than the 8 that can be done.

Training volume -

That is, the number of sets X number of times the number, the greater the training volume muscle also bear to more stimulation.

Frequency -

It is recommended that each muscle group can be trained twice a week, which is the best way for your muscles.