So how do we determine the number of sets and Repetitions someone should do during one session for optimal muscle and fitness exercise results? It is important to understand the principals involved in Repetitions and sets to tailor a workout plan that suits the individuals in order to achieve certain results. Here are the seven most important points to determine the number of sets and repetitions:
1. The number of repetitions is one very important factor to consider, so if training with low repetitions you must do more sets to achieve the best results for strength development.
2. Also important during a muscle and fitness workout session is the number of exercises, for example if you perform many exercises you need less sets, and if you do less exercises you need more sets for optimal results.
3. The level of training is another factor and usually one or two sets per muscle and fitness exercise are sufficient for new comers.
4. The gender will also play an important factor in muscle and fitness exercises, for example women perform more repetitions than man, usually a woman will repeat 17 times while a man will repeat 12 times.
5. Muscle size also contributes to the number of sets, and the number of sets is inversely proportionate to the size of the muscle, small muscles are able to handle more sets and recover quicker, when big muscle should go under smaller number of sets as their recovery time is longer.
6. As there are a number of programs available and as individuals are all different, the number of sets performed should be tailored to the person doing the exercise, as some individuals will get their results by performing high number of sets while others will perform small number of sets, it all depends from the individuals and common sense should be the final judge.
7. Muscle put under continuous strain get tired and performance is reduced, so as you move forward you will be able to perform fewer repetitions to the point where the muscle fails. A good indication of muscle failure is when the drop of repetitions between sets drops by two or three, at this point it is useless to try and do more sets if there is no resistance, this would cause more arm than good, again common sense would dictate the number of sets and repetitions.
=> What did you think about this post? have you got anything to add to it?
PS: I Learned most of this stuff from the 7 Minutes Muscle program where you can build the Body You Want in Just 7 Minutes a Day
Just Click the Image below
