If you want to start a debate in a gym ask what protein bar is better. If you want to start a war in the gym, ask how many reps and sets are the best.
The correct answer is “all of the reps.”
The fact of the matter is, everyone is different. So there isn’t a really good and easy answer. But here is the method that I use.
How many reps should I do?
I will tell you what I do, and see if it works for you. If it doesn’t do something different. I have never worked out with your body so I truly don’t know the answer.
I use between 6 and 12 reps. When I lift I pick the weight I can do, and if I make it to 12, I add more weight. If I don’t make it to 6, I take weight off.
What about sets?
That is where it gets a little more tricky. I add weight, until I can’t get to 6. So if I do a weight at 12. Then I add 5 or 10 lbs and can do 12, I keep going. My ultimate goal is to reach 6 good clean reps.
Sometimes that takes me 6 sets. Other times I get the feel in 3.
I am the guy that might hog the bench. If I am doing more this week than I did last week, rather than 3 sets. I may have to knock out 4 or even 5.
Strength, Growth, and Endurance
Heavy weights promote strength.
10 reps promotes growth.
12+ reps promotes endurance.
Why would you not train your body fully?
I recommend cardio everyday, because your heart needs it. You also want to train your body in the same matter. If you train for only strength you will eventually see gains stop.
If you train with the same number of reps, you will see gains stop.
I rarely ever hit a brick wall on gains. It is because I vary.
Even when I use the same routine for a while, it doesn’t get stagnant! The reason is because I vary my reps.
3 sets of 10 is a thing of the past.
Thanks for reading