Guidelines for Reps, Sets & Rest

Reps, Sets & Rest by Trainer Mike

Previously on the Channel J Blog, we learned that the number of repetitions in a set makes a difference in the benefits you will receive. Lower reps for strength, a middle number to build more muscle, and a higher number for muscular endurance. This is a good basic guideline, but there is more to the story.

Is there a difference between doing 2 sets of 15 repetitions, 3 sets of 10 repetitions, or 6 sets of 5 repetitions? And what about the most overlooked variable in resistance training, the amount of REST? Let’s take a look at the following fictional people and see what kind of training sequence might suit each one best.

FREDDIE FOOTBALL wants to pack on some muscle size and add strength to help make him a better blocker.  I would probably start him off with something like 3-4 sets of 10 repetitions with weight that would cause him to come at least close to the point where at the end of a set he wouldn’t be able to do another repetition, taking around 1 minute of rest between sets to help him increase size, which would also help with his strength somewhat.

 Take home message: When training to increase size and strength, generally do at least 3 sets of an exercise and keep the repetitions to 10 or under. Allow at least 1 minute of rest between sets.

 THERESA TONE is maybe 15 lbs overweight, but really wants to lose body fat. In addition to making sure she has good eating habits, I would probably start her off with 2-3 sets of 10-12 repetitions with weight that she would find challenging by the end of the set, but not so much that she would get to failure. I would progress to having her doing several exercises in a row without any rest, but then maybe 2 minutes of rest after each series of exercises.

 Take home message:  For weight loss or body fat goals, keep the amount of sets generally in the 2-4 range. The repetition range can vary but I would say at least 60% of the time, keep it in the 8-12 range with not much more than 30 seconds rest.  Progress to doing back-to-back exercises with no rest at all.

 Finally, we have SENIOR SAM. Sam has high blood pressure and is looking to improve that. He also would like to have more strength and endurance to climb stairs and play with his grandchildren. In addition to moderate steady state cardio, I would start Sam with 1-2 sets of 15-20 reps with weight that would cause him to feel just a bit of a burn towards the end of the set. I would prescribe 45 seconds to a minute of rest between sets. I would also possibly encourage him to decrease his rest periods first before increasing weight.

Take home message: For seniors and those with medical issues, I would do at most 3 sets of an exercise, but would use a minimum of 12 repetitions per set. I would keep rest somewhere between 30 seconds and a minute, shortening it as the person progresses.

 So what are your goals?