A lot of newbie bodybuilders and even athletes who are training to develop their muscles are prone to asking this one particular question and that is how many reps and sets should one perform to get the desired results?
When it comes to repetitions, the desired number of reps should be 4 to 6 for the final and heavy set (take note that this number is intended only for your FINAL set). There is this one thing that you need to bear in mind if you want to obtain maximal muscle mass and that is you need to progressively overload the muscles of your body in order to force them to bulge up and grow. The best muscle building programs out there will tell you the same principle.
In order for you to accomplish such feat, you need to perform your routines with lower reps, but with heavier weight loads. High number of repetitions using light weights will not stimulate muscle growth. What you can do instead is to do eight to ten repetitions to warm up your muscles and then finish it off with four to six reps using a very heavy load. Just remember to ask for a spotter when you are doing your last set for safety purposes.
The number of sets to be performed on the other hand will depend on the type and intensity of the exercises that you will be doing. Generally, three sets per routine is more than enough to help you develop muscle mass. A lot of people like to think that if they perform more sets then they can achieve far greater results out of their weight training. Well, that idea is nothing but a big misconception.
The important thing that you need to keep in mind is that you are training to stimulate your muscles, not obliterate them with overtraining. Bottom line, quality is still much more important as compared to quantity.
You must log in to post a comment.