Reps and sets, two basic terminologies that bodybuilders, weight trainers, powerlifters, etc, have to be familiar with. Not only for gym protocol, just in case someone asks how many sets you have left, you can actually respond, but because it’s the basics of weight training. Without knowing what they mean, you wouldn’t be able to utilize workout plans or programs, efficiently.
So let’s get right to it. Sets are the particular number amount, of an isolated exercise. For example; if someone said they are going to do 3 sets of biceps barbell curls, this means they are going to do 3 separate individual executions of that exercise. So basically 1 set, rest, 1 set, rest and 1 set and rest. This equals 3 sets of that particular exercise.
Now that we got the higher aspect of weight training workout understood, we’ll go onto reps. Reps are included in sets and are the movements involved in sets. So yet again, with the biceps barbell curls, the reps would be how many of that motion, up and down, is involved in that 1 set of that exercise. Generally, it’s displayed as for example; 3 x 10. 3 is the sets and 10 is the reps. The positive motion is the contraction of the muscle, so the top motion. The negative motion, is the extension of the arm, so the down motion. Each, complete negative and positive motion equals a full rep.
So a quick run through; sets are the number of a particular exercise you want do and reps are the full motion of that particular exercise.
Later on, I will touch on how many of these sets should be used per body exercise. For the moment, you can use the basic guideline of doing 4 to 5 exercises for big muscles and 3 to 4 exercises for small muscles. This is generally for intermediate level trainers. Beginner trainers would have to do a 3 day split, where you do a full-body workout with 2 to 3 exercises per body part.
Eventually I will elaborate more on individual training for each body part, but for now the above guideline is sufficient for beginners to intermediate lifters.
For any assistance, please don’t hesitate to contact me. Yet again, don’t start any type of training activities before consulting your physician.Read More »