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A personal trainer shares the ideal amount of sets and reps you need to build muscle and how to craft the ultimate muscle-building routine. Skip to main content. 24/7 Help. For premium support ...
Here's what reps are and how you can use them properly in your strength, power, and endurance workouts at the gym to hit your goals, according to trainers.
To strengthen the endurance of your muscle fibers, lift lower weight for a higher rep range, something like 12 to 20 reps, and complete two to four sets, Belgrave says.
Periodization refers to the organization of training into sequential phases and cyclical periods, and the change in training over time. The simplest strength training periodization involves keeping a fixed schedule of sets and reps (e.g. 2 sets of 12 reps of bicep curls every 2 days), and steadily increasing the intensity on a weekly basis.
During the first 2 minutes, intensity should be at 5. Minutes 3, 4, 5, and 6 should be at intensity levels 6, 7, 8, and 9 respectively. Minute 7 goes back down to 6 intensity level and continues the wave pattern until the 19th minute where you push intensity level to 10. The last minute is a cool down to 5 intensity.
Advocates of HIT believe that this method is superior for strength and size building to most other methods which, for example, may stress lower weights with larger volume (sets x reps x weight). As strength improves with high-intensity training (HIT), the weight or resistance used in the exercises should be gradually increased over time.
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