subject: Best Numbers of Sets & Repetitions for Muscle Growth in Weight Lifting - A Step by Step Guide [print this page] Best Numbers of Sets & Repetitions for Muscle Growth in Weight Lifting - A Step by Step Guide
So the first step in figuring out the best numbers of sets & repetitions for muscle growth in weight lifting is to assess your tolerance level to workint out.
If you have not worked out in a long time, then you should start with 5 sets per body part. Initially, start with 1 set until you can get to a level where you can fully recover within 72 hours.
The second step is to figure out what kind of weight lifting goals you have. If you are focused on burning fat and losing weight, then you should be focused on hight reps. High reps will rev up your metabolism and put your body into a fat burning state. Try to stay in the 12-15 rep range for this goal, and use lighter weights.
If your goal is to get big and buld muscle, then your reps should be in the 6-10 rep range. You should lifting 85% to 100% of your maximum effort.
The final step to the process is to put it all together. Once you have figured out your goal, you can focus on your set range and rep range. For full on muscle growth, focus getting to the level of 5 sets at 6-8 reps. For each progressive set, try to increase your weights, as you move from the 85% maximum effort to the 100% maximum.
For weightloss, stay with the lower set range of maybe 2-3 sets and get to a level of 12-15 reps at about 70% of your maximum effort and move to the 85% maximum. You can even increase your sets if you choose but keep the reps high.
Always remember, that when you are deciding how hard to work out, make sure that you are giving your body the time it needs to recover. After 72 hours, you should feel great. If you are still sore, then you over did it.
