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Sets
and reps - What exactly are they?
Once you have decided on a routine, you will need
to decide how many sets and reps you will do for each exercise. Let's start by
explaining exactly what a set and rep is:
A rep, or repetition, is a single exercise
movement. For example, 1 rep off a squat would start in the standing position,
go into the squat, then returning to the standing position. When you really get
into the more advanced workouts, you can incorporate 1/2 reps, or negative reps.
A set consists of a certain number of
reps. A set can be as many reps as you like, depending on the result you are
looking for.
·
Loose weight - anywhere from 12-15 reps. Some will
go as far as 15-20 reps on compound exercises
·
Gain strength 8-10 reps
·
Bulk up 4-6 reps
Deciding how much weight to use will take a little
experimenting. Do as much weight that will allow you to do all the reps with
perfect form, working the muscle to failure on each exercise. Some say it is a
must, some say it is not. You will have to experiment with your body and see
what is best for you.
STRAIGHT
SETS using the same number of reps
with the same weight, resting between each set. Builds overall strength, good
for beginners
PYRAMID
starting off with lightweight increasing the weight and lowering the reps for
each set to bulk up
REVERSE
PYRAMID starting off with heavy weight, decreasing the
weight while increasing the reps with each set great for building strength, but
be sure you warm up properly or you could injure yourself doing these.
DOUBLE
PYRAMID
starting off light with high reps low weight, going heavier with fewer reps,
then going back down to light weight with more reps really fatigues the muscles,
great for bulk and definition.
OPPOSING
SUPERSETS performing 1 set of one muscle group, then going
right into the next exercise for the opposing muscle group with no rest in
between. For example a biceps exercise then going straight into a triceps
exercise great for building strength and a wonderful time saver!
NON
RELATED SUPERSET same concept as the opposing superset, but using
completely non related body part, say legs and back another great time saver!
COMPOUND
SET
doing consecutive exercises for the same muscle group. For example, doing 1 set
of incline bench press, then going directly to fly’s this will really fatigue
the muscle, build strength, and bulk.