REPS, SETS, REST, AND TEMPO
I was finishing up a hockey game last night and a good buddy of mine came up to me with a few fitness questions. He had been working out the past 3 weeks after much time away from the gym and was seeing some decent results. However, he was being honest with me and said
“J, I really have know idea what the f I’m doing.”
We got to talking a bit and as the conversation turned into a 2 hour talk about the fundamentals of working out it dawned on me that I must be an idiot. I’ve written about 30+ posts and not one of them as touched on reps, sets, rest, and temp in detail. Basically the fundamentals for understanding the proper way to train in order to meet you body composition and strength training goals.
So I guess the following is my apology for being a dumb ass and not having this done earlier.
HOW MANY REPS?
It really depends on your goals. Are you looking to be able to move a house and just be strong as sh*@? Do you prefer a balance between strength gains and muscle-building?
- Are you looking to add as much muscle as possible with not as much emphasis on strength?
- Or are you looking to improve muscular endurance with limited strength and muscular gains?
There really is no wrong answer here. Just personal preference. It should be noted that the number of repetitions is the variable in the fitness equation that is adapted to most quickly. So a rule of thumb is to vary this often.
In order to ensure you are making continual progress towards transforming from Clark Kent to Superman frequent variation will be needed. Most will adapt to any given rep range after 5-7 workouts. So keep a journal handy to track your progress and pay special attention for when it’s time to switch it up.
DIFFERENT REP RANGES FOR DIFFERENT RESULTS
1 to 5 Reps
Typical used for maximal strength gains. If you are looking to pick up Oak trees and throw them at someone I would highly suggest taking this approach. 1-5 reps is usually around 85% of your 1 rep maximum (1RM) in any given lift.
A good approach before starting any training routine may be to test yourself in a few of the basic movements in order to have some “NERD ALERT” data to work with. If you are a novice lifter I would not suggest training in this rep range until your form is on point ya dig?
6 to 8 Reps
You’ll here a lot of 6-8 rep talk from the meat-heads at your local globe gym. It is a pretty standard rep range for most fellas to follow because it elicits a pretty nice balance between strength and muscular gains. 6-8 reps usually falls at about 79-84% of your 1RM. So if you have not already, think about testing those 1RM’s. Just make sure you have proper form and a partner on stand by.
I would suggest dipping into this rep range if you are looking to throw half of that oak tree at someone as mentioned earlier while at the same time adding some beef to your noodles. WOMEN, you will not get bulky working in this rep range. Please do not stay away from it like the plague. Mix it in every once in a while. The fact is that your body does not have enough natural testosterone to make you bulky from moving heavy weights. Don’t be scared. Strong is sexy! Sneak it in please. If you just called me a big fat liar then read this please.
9 to 12 Reps
This is the rep range that the majority of trainees use. However, they train in this range with not much intensity. By that I mean moving a weight for 12 reps when they could have done 20. This rep range will usually be around 70-78% of your 1RM. This rep range will allow for optimal muscular development.
If you are looking for serious body composition changes… aka… looking good naked then think about dabbling in this pool. With that said, don’t forget to experiment with rep ranges. Your body will adjust very quickly and those gains will start to decrease.
This is usually anything under 70% of your 1RM. Most novice lifters can experience tremendous gains when working with these higher rep ranges. This is also an excellent rep range for beginners in order develop proper form and control of the movements. Body weight movements will allow for rep ranges in the range. If you are a newb to all of this think about starting with a body weight routine until you develop some muscular strength, coordination, and confidence.
Note: It is not necessary to find your 1RM to work within these rep ranges. An easy rule to follow when working in each rep range is that the last rep you do (say 8) should be difficult but not the last one you could do. It should feel like you “might” be able to do one more. “Might” is the keyword here.
HOW MANY SETS?
If you are new to the superhero training game and have really never touched a weight before or much alone looked at one then 1-2 tough sets are usually enough to elicit a positive response. However, it will not take your body very long to get use to that.
Much like reps, varying your sets becomes important as well.
After introducing yourself to the weight training game 3-6 sets per exercise is usually sufficient to see consistent results.
More reps = fewer sets: Your muscle need to perform a certain amount of work in order to see results. Lifting a super heavy weight 2 times for 1 set is not going to do you much good. We also do not want to make sure we do not train a muscle too much. 15 reps of a bench press done with 15 sets is just not smart. You’re most likely just over-training a muscle group. When we look back at the rep ranges provided above a good protocol to follow can be seen here.
- 1-5 reps: 4-6 sets
- 6-8 reps: 3-5 sets
- 9-12 reps: 3-4 sets
- 13+ reps: 2-3 sets (depending on training maybe 4)
HOW MUCH REST?
I would ask you what your superhero goal is.
- Super sexy?
There are a ton of factors that come into play but lets simplify it.
- Training for strength usually training for strength means you are working in that 1-5 rep range. Resting 3-5 minutes after each set is ideal in order to allow for almost a full recovery.
- Strength/Muscle building the 6-8 rep range will usually call for a 2-3 minute rest interval.
- Muscle building/Sexyness If you are looking to see major body composition changes and an overall improvement in your “Look good naked” quotient then resting 90 seconds – 2 minutes is where you’ll want to be. As you get comfortable with the exercises and your stamina improves you should be able to keep the rest between 60-90 seconds.
- Muscular endurance 13+ reps and your rest can be anywhere from 10 seconds to 90 seconds. You can vary this depending on how much time you have for your workout that day, your current conditioning, and your goals.
- More rest for bigger muscles You will find that working out the larger muscles are much more taxing then the smaller ones. Performing a back squat is significantly more difficult than doing a dumbbell curl. More rest is often needed more after working larger muscle groups as opposed to smaller ones.
TEMPO: HOW TO MOVE WEIGHTS
Ok, coming towards the tail end of this piece. I know it has been a long way. If you are still there, thanks for staying with me.
When I bring up tempo most people look at me like with a WTF face. You can achieve great results without focusing on temp but if you want to bust out of plateaus, or you have been training for many years, or want to enhance your gains and body composition then tempos should be used.
- 31X1 this is an example of what a tempo may look like when training.
- The first number (3) represents the lowering or eccentric part of the movement. Think brining the bar down to your chest while benching.
- The second number (1) represents the amount of time you pause in the stretched position. Think about when you are squatting when performing the back squat.
- The third number (X) represents the actual lift of the weight. So in the bench press this would be how fast the bar moves from your chest to straight above you. In this case the X means as fast as possible.
- The fourth number (1) is the amount of time you pause at the top of the movement or contracted position. In the bench press this would be when you are holding the weight above you.
- To simplify things I recommend using a tempo of 31X1 for most exercises. Tempo can be a little confusing for many. Play with it a little.
Ok. So now that I have rambled on at around 1,500 words (it tells me at the bottom as I type) I want to hit you off with a couple final tips.
- Keep track of your workouts. Buy a notepad and write everything…EVERYTHING down. Exercises, reps, sets, rest, tempo
- Keep a routine but don’t keep a routine. Come up with a plan then throw it away after 3-5 weeks. Your body is smart. Stick to your plan for a few weeks. Then switch it up yo!
- Make it fun Do exercises you enjoy. Workout with a friend. Just don’t bullshit. Workout at home, park, gym. Whatever. Just do it.
- Plan Prioritize your workouts. make them important. You wouldn’t cancel a meeting with your boss last-minute would you? Don’t cancel this meeting with yourself.
I know some of this info can be a bit confusing. I am more than happy to explain anything you may need clarification on. Holla at cha boy!
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