How many sets and reps to do

8-12 - for the mass, 12-15 - for the relief. 15-20 - for girls. The first approach is a warm-up, then we add to the workers. If you want to grow, do a “pyramid” of 15 to 8 repetitions. Approximately such recommendations on set-repeat schemes can be heard in any provincial rocking chair. Yes, that makes sense, but let's see how professional bodybuilders train. One can hardly say that Chris Duffin is a girl. But he also performs 50 leg presses in order to “blow up” his quadriceps. But Valentina Mishina is just a girl. But you can watch her squat with a heavy barbell for 8 reps. Where is the truth ">


  • 1 Why comply with the rules
  • 2 Different goals - different number of repetitions
  • 3 Super voluminous workouts
  • 4 Approaches
  • 5 Rest time
  • 6 Beginners and after injuries

Why follow the rules

You can observe how beginners perform 10-12 working approaches, literally "killing" in the hall. From this they become more physically prepared ">

Different goals - different number of repetitions

How to write layouts "">

Super voluminous workouts

Imagine a long distance runner. He needs the strength of his legs, and the sufficient power of their work. But he does not need to drag 100 kg of muscle mass on himself. Extra-large workouts are used when you need to develop strength endurance, and the skill of sufficiently effective functioning under prolonged repetitive stress.

In this embodiment, training schemes with 1, 2 or more minutes under load can be used. A similar methodology is different for workouts for weight loss with mini barbells - Hot Iron and Body Pump.

Different teaching methods can be used:

  • For the development of strength endurance, for example, for running at medium distances, long sets with long rest can be used;
  • “Losing weight” is usually prepared with the help of various pyramids, “ladders”, and other techniques that allow you to increase the number of repetitions in the approach and extend the time under load

The approaches

How many approaches "> Rest time

This is very few people observe, but if you relax in the hall according to a timer, and not at the behest of the heart, then the results will be more impressive.

The rules are simple:

  • 45 second rest periods - for multi-repetitive strength endurance training;
  • Minute for hypertrophy;
  • 90 seconds for basic hypertrophy exercises;
  • All that is more - for the development of strength and power

If the rest time is respected, but all the scheduled repetitions does not work out, the weight of the load is incorrectly selected. In this case, it is recommended to lower it and observe the time intervals for rest more carefully.

Beginners and after injuries

In training for beginners, it is recommended to reduce the number of approaches by 1, but remain true to the “layouts” of repetitions in the set. This will avoid overtraining, but will help to activate muscle fibers sufficiently for growth. In general, beginners need to more closely monitor the technique, so at the very beginning of training, it is recommended that 8-12 weeks of the power cycle to develop the technique of exercises. Then they go over to the “to mass” and “to relief” schemes.

Recovery from injuries should be as recommended by your doctor. If the period of lack of training was more than 12 weeks, it is worth starting a program for beginners, and choosing work weights intuitively, based on the lack of discomfort.

Important: sometimes with injuries, the pain goes away from warming up, that is, when accelerating blood circulation. This does not mean that you need to work out with a high load right away, but it may well mean that it is better for the trainee to warm up and do simple exercises

The meaning of coaching is to individually select exercises and set-repetitive patterns. If you can’t make a choice on your own, it makes direct sense to contact a trainer to draw up a program.