The number of “sets” and “reps” is very important in exercise programs. Set means doing a certain number of repetitions of a certain exercise. The number of sets and reps plays a crucial role in achieving goals such as muscle development, endurance and performance improvement. Since each individual’s goals and abilities are different, it should be tailored to the individual. With the right number of sets and reps, you can make your workouts more efficient.
The importance of sets and reps
It can be seen that the number of repetitions is generally 5, 10 and 20 in the programs given to the hands of those who are new to bodybuilding in the gym or in the programs given on the Internet. Why do these repeat numbers show similar values? For those wondering, there are some terms that need to be explained first. We start by explaining these terms.
- Again: It is the term that indicates the number of times the move has been made. When you raise and lower the dumbbell or barbell, you do 1 repetition.
- set: The parts where 5, 10, 20 repetitions are made are called sets. After 10 reps, one set is done and rest. In general, sets of 3, 4 and 6 are used.
- Between series: It is the rest period between two sets. It is for muscles to rest and accumulate energy. Depending on the type of study, different rest periods are used.
- 1RM: The English abbreviation is ʺ1 Repetation Maximumʺ. The Turkish equivalent means the maximum weight that can be lifted at one time. So one repetition corresponds to the weight you can lift with your last strength.
Why 5-10-20 reps?
Bodybuilding trainers and those interested in this subject have determined the ideal number of sets as a result of years of studies and experimentation. The number of weights used is important in determining the numbers. The number of repetitions is inversely related to weight. When the number of repetitions is low, the weight you use should be the highest. We indicated that the number of repetitions was determined for different purposes. Basically, 5 reps of the work will increase strength, 10 reps will increase muscle, and 20 reps will increase endurance. Those who want strength should do low reps, while those who want endurance should do high reps.
What Are Repeated Sets?
Today, exercise plays an important role in adopting a healthy lifestyle and keeping fit. Exercise programs can differ depending on everyone’s goals and preferences. However, one thing many training programs have in common is sets of repetitions.
If you’ve ever hit the gym or become familiar with an exercise program, you’ve probably heard the term “repetition sets.” So what are sets of reps and why are they so important?
5 rep sets
The reason why people who want to increase their strength use sets of 5 reps is that they force the muscles’ capacities. It is essential to work with 80-90% weight of 1RM. While it’s not possible to do high reps with these weights, low reps increase the brain’s power to dominate the muscles. This makes the muscles stronger. It is recommended that those who want to increase strength, not those who want shape and volume, work this way.
The number of sets should be between 4-6. The rest period between sets should be long in strength training. Normally 45-60 seconds of rest is sufficient, while in strength training this time should be 3-3.5 minutes. The reason is that the ATP energies stored in the muscles are consumed under intense weight for 15 seconds without using oxygen and the stores are depleted. The time it takes to fill the energy tanks is 3 minutes. Waiting less will reduce your strength and make reps inefficient.
Sets of 10 reps
Studies have shown that the ideal number for muscle mass gain is provided by sets of 10 repetitions. Since this type of work uses 70-80% of the weight of 1RM, the pressure exerted on the muscles is less than strength work. The energy used by the muscles performing 10 repetitions can be captured by aerobic respiration. In this way of working, energy can be extracted from fats, which means that fats are burned.
Both muscle gain and proportional strength gain are present. This is the most effective method of increasing muscle mass. Each move should be done for 4-6 sets totaling 10 reps. The rest period between sets should be limited to 45-60 seconds. Resting more slows blood flow to the muscles and slows efficiency.
Sets of 20 reps
In the study between two groups of cyclists, the first group received a heavy and low-repetition training program, while the second group received a light, high-repetition program. Looking at the results after 10 weeks of work, an increase in strength was observed in the first group, while an increase in endurance was observed in the second group. The increase in the amount of muscle in both groups showed similar values.
People who do sets of 20 reps increase the resistance of their muscles. Work with 40-50% weight of 1RM. It is done in 5-10 sets with 2 minutes of rest between sets. This exercise lowers lactic acid levels in the muscles. It is effective in burning fat. It is the method preferred by those who practice sports that require intense activity, such as cycling, swimming and marathon running.
How many reps should I be to get volume?
When many athletes train to achieve their muscle mass and bulking goals, a curious question about “reps” arises: what should be the number of reps to gain weight? The good news is that there are some general principles and tips in this regard.
High reps are generally preferred to get volume. An interval of 8 to 12 reps is an effective option for promoting muscle growth in general. This repetition interval provides sufficient stimulation to the muscles and creates micro-tears in the muscle fibers, repairing and strengthening them.
This repetition interval initiates the hypertrophy process of the muscles. Hypertrophy refers to the increase of muscle cells in size and volume. High reps increase blood circulation, allowing more oxygen and nutrients to be delivered to the muscles. In addition, it triggers the growth response of the muscles by increasing metabolic stress.
However, there is an important point to remember: the number of repetitions alone is not enough. Other factors such as number of sets and weight level should also be taken into account. In general, the recommended number of sets of 3 to 4 sets will put more stress on the muscles, promoting growth.
In addition, the weight level should also be selected carefully. To gain volume, it’s important to choose a weight where you find it difficult to complete the last rep for a certain number of reps. If you can easily complete the number of reps determined by the weight you’ve chosen, it may be time to increase the amount of weight or move on to more challenging exercises.
How many repetitions should you do the exercise?
As mentioned above about how many reps will be done, 10 reps for beginners during the first 2-3 months will be beneficial for revitalizing their muscles and providing infrastructure. Not only the muscles but also the joints and tendons are strengthened and the body will adapt to the work.
In the next process, if you feel weak and want to increase strength, working in sets of 5 reps will give you the strength they want. As a result of strength training exercises, the increase in muscle mass will be slow. It is possible to see this by looking at weightlifters’ bodies. Although they are stronger than bodybuilders, they have less bulky muscles in appearance.
If you want durable muscles, you can opt for sets of 20 repetitions. A certain muscle development must be provided for endurance, because a condition called “working muscle” occurs in humans as a result of endurance training. Muscles get rid of their fat and become smaller in volume. You have small but durable muscles. For this it is useful to first build up a certain muscle mass.
Who should work in sport and how?
The recommended workout in gyms for beginners is 10 reps. By training in this way, the muscle volume increases more. In combination with good nutrition, it increases both muscle mass and strength.
Mid-level employees must decide what their primary purpose is. If strength gain is desired, 5 repetitions should be performed, if endurance is desired, 20 repetitions should be applied.
Those who are doing this sport at an advanced level should use all 5-10 and 20 reps. It is recommended to be applied alternately in certain periods of time to develop muscles, gain strength and gain endurance.
What is a Set?
A “set” in an exercise program means doing a certain number of repetitions of a certain exercise. For example, if you do one set to do 10 pushups, that would be a set of 10 reps.
What is it again?
Repetition refers to a full cycle of an exercise. Once you’ve completed an exercise, it’s one repetition. For example, if you do a leg squat exercise 10 times, you’ve done one set of those 10 reps.
Why are sets and reps important?
The number of sets and repetitions are the main factors that determine the effectiveness and results of an exercise program. They play a vital role in achieving goals such as muscle growth, increase in endurance and performance improvement. In addition, the number of sets and the number of repetitions determine the training intensity and duration of the exercise.
How many reps do you need to get volume?
8 to 12 rep ranges are usually recommended for bulking. This interval ensures sufficient stimulation of the muscles and stimulates muscle growth. However, it is also important to consider other factors such as the number of sets and weight level.
Does the same number of sets and reps apply to everyone?
No, since each person’s goals, skills and body types are different, the number of sets and reps must be adjusted individually. With the guidance of an expert trainer and trial and error, it is important to find the most appropriate combination of sets and reps.
Besides the number of sets and repetitions, what factors are important?
The number of sets and repetitions alone is not enough. Other factors must also be taken into account. These include weight level, exercise form, rest periods, nutrition and variety of exercise programs. All these factors together contribute to the creation of an effective training program.