How Many Sets and Reps for Strength, Mass and Endurance?

Question:

What is the recommended number of sets for gaining strength, endurance and muscle mass respectively, and how many reps?

Is it better to do the maximum weight for that number of reps as far as possible or start lower and stay at that weight for the entire set?



Answer:

For strength, your best bet is low reps (2 to 5 per set), long rest periods (2 minutes +) and low volume (e.g. 3 to 4 sets).

How Many Sets and Reps for Strength, Mass and Endurance?

For muscle mass, moderate reps (6 to 12 reps per set), moderate rest (1 - 2 minutes) and moderate to high volume, depending on intensity (5 to 8 sets).

For endurance, high reps (15+), brief rest (30 seconds to 1 minute), and moderate to high volume (5 to 10 sets).

These are VERY general guidelines, keep in mind. The specifics of a program will vary a lot.

I find both approaches to weight that you mention work well.

 

 

 More From Fitstep.com

Triple Add Sets to Work ALL Your Muscle Fibers in One Set
Unleash Your Metabolism With Fat-Loss Circuit Training
8 Easy Exercises You Can Do At Home
How to Gain an INCH on Your Arms in 6 Minutes

 

Share This Page...



---
Home
-> Muscle and Strength -> Questions -> Rep and Set Ranges


     Site Search

 

     Follow Us On...

 

 

Click "Like" to Get New Exercises and Tips EVERY DAY!

 

 

 

Subscribe to my YouTube Channel Here...

And see every new exercise and training technique the moment I load it up!