A popular question heard around many gyms is how many sets should I do, how many reps for each set, and how long of a rest do I get? Determining the right combination of sets, reps, and rest can be difficult and will vary depending on your goals. Below is a general guide, remember everyone is different and you need to change your workout every 4 - 8 weeks. Changing your workout is as easy as adding a new exercise, varying the rest period, or the weight.
For those new to weight training use the lower range of numbers, for those who are more advanced work in the upper range.
A good program to follow is to start in the low range of the values and each week progress up in the range until you reach the top end of the recommendations. Once you reach the top range return to the bottom range for the next week but with more weight than you did on the first cycle. The percentage will remain the same but you should have a new one rep max.
If you are concerned with increasing the size of your chest or arms you will want to follow a bodybuilding workout style that will promote hypertrophy. For that it is recommended that the trainee follow this type of workout:
Weight: between 65 and 85 percent of your one rep max
Reps: 6 - 12
Sets: 3 - 6
Rest: 30 - 90 seconds
Suggestions for powerlifters to follow.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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