how many reps per set? - FreeTrainers.com Forums

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General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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how many reps per set?

beerstein Posts: 10 Joined: 2003/03/26	2003/05/29, 11:04 AM how many reps per set is the best way to grow muscle? I do 12 6 5 4 with weight increase towards the lower reps. should I be doing more per set?

Poboyle666 Posts: 52 Joined: 2003/01/26	2003/05/29, 10:07 PM i think 12-15 reps is best for building muscle, that's what i heard anyway
fireloard Posts: 665 Joined: 2001/03/27	2003/05/29, 11:01 PM Generally i've always heard that lower reps (in the range your doing) with heavy weights were best for building muscle while higher reps (the 12-15 range) were more for endurance/'toning' etc.. I've used the sort of reps you mentioned and I kind of like it since the first 12 with a light weight gives my muscles a chance to warm up and get some blood going there and then I can move on to something heavy for the lower reps of the final three sets. Try those reps for a while just make sure you pick a weight where you fail right around 5-6 reps (if 6 is the suggested reps) and it should work great. Stretching between sets might help too.
plfitness Posts: 198 Joined: 2003/05/25	2003/05/29, 11:09 PM Research shows that muscle growth occurs best at 8-12 reps per set with less than one minute between sets. The rational is that since muscles contain a variety of motor units with different intensity thresholds that less than 8 neglects the motor units capable of endurance, more than 12 neglects the ones capable of higher strength, and 8-12 fatigue both fibers adequatly. Also using this rep scheme along with less than 1 minute rest between sets has been shown to produce the greatest natural hormonal realease of testosterone, growth hormone, & IGF-1, which are the primary hormones responsible for growth. Remember also that the amount of reps is relevent to your training goals, here is a quick guide: 1-7reps = strength, 8-12 reps = growth, 13-20 reps = muscular endurance. hope this helps. -------------- Patrick L.
skinnyrobin Posts: 224 Joined: 2002/05/10	2003/05/31, 04:19 AM that was a good post plfitness! thanks for that
plfitness Posts: 198 Joined: 2003/05/25	2003/06/01, 01:30 AM It was my pleasure, always glad to help. -------------- Patrick L.