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How Many Sets and Reps Should You Do?

Hypertrophy (Muscle Definition)


  • 3 to 5 sets, 8 to 12 reps

Hypertrophy is defined as the enlargement of a tissue from the increase in size of its cell. If your goal is to improve your muscle definition, performing eight to 12 reps should be your go-to scheme. 

This scheme helps you achieve the needed volume to facilitate muscle growth. Since the number of reps per set is lower than the endurance-focused scheme, you're able to strain yourself in a different way by adding weight.

Strength


  • 3 to 5 sets, 1 to 5 reps

If your goal is to be able to lift the world, you must teach your body to lift heavy weight. 

The best way your body can adapt to lifting heavy objects is to physically do it. This is best accomplished by performing sets with a very low number of reps and as much weight as possible (with good form).

Due to such a low number of reps per set, additional sets are often added to make up for some of the volume lost.

Bringing it All Together

The key to a getting the most out of your workout is understanding the what, when, and why's of lifting. Knowing how many sets and reps you should do is a key component to the recipe for success. 

Always remember, the key to a personalized workout is knowing what your goals are. When you know your goals, you can easily tailor the workout to your specific needs.

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About the Author

jake bernards

Jake Bernards

Jake Bernards is a PhD student studying Sport Physiology and Performance at East Tennessee State. As a former collegiate football player, sports and movement are a way of life for Jake. He enjoys anything outdoors, including surfing, hiking and golf. Follow Jake on Twitter.
Jake Bernards is a PhD student studying Sport Physiology and Performance at East Tennessee State. As a former collegiate football player, sports and movement are a way of life for Jake. He enjoys anything outdoors, including surfing, hiking and golf. Follow Jake on Twitter.

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