What Are Reps?
Or, you’re able to increase the time spent on the isometric phase of the movement.
Here’s what you’re gonna wanna know.
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What Are Sets?
But it’s not theonlyway you might organize your workouts.
Here, is a round-up of the most common types of sets to use in your fitness routine.
By alternating between two opposing muscle groups, your muscles will recover faster in between sets.
Think: a dumbbell bench press into a push-up.
Much like supersets, compound sets are commonly used to support hypertrophy, according to theNSCA.
For the first set, you’ll power through a high number of reps with a light weight.
Then, you’ll drop the number of reps, increase the load, and tackle your next set.
This style of set is generally used duringcardio-based exercises, such as burpees or jumping jacks, says Liles.
Then, you’ll do a compound exercise.
Since your synergists will be tired out, you’re able to work the agonist muscles more exclusively.
How Many Reps and Sets Should You Do?
The number of reps you should power through in every set all depends on your goals, says Liles.
to make it do that, you’ll need to use a lighter weight, he adds.
To get more specific, consider thesereprecommendationsfor beginners from the NSCA.
And remember,rest breaksmatter.
If you’re aiming to improve muscular endurance, you’ll keep your breathers to a minimum.
But if you’re looking for hypertrophy, your rest periods will be a bit longer.
So what does that look like in practice?
Check out the guidelines below for suggested rest period times and set techniques for all fitness levels.
They’ll adhere to the workout program because they’re seeing other ways they can progress."
Of course, planning your own workout program with the above info can feel overwhelming.
