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srt4cab3 srt4cab3
 
December 27, 2008 09:25 AM

What is the ideal rep amount per set for large and small muscle groups?

Which muscles are considered the large and small muscle groups?
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offthedome offthedome
 
 December 29, 2008 09:09 PM
This is what I said when I was a personal trainer:

If you're looking for cardiovascular fitness, go for 12 to 18 reps with very short breaks, and don't go to failure (where you can't do more reps)

If you are looking for size, go for 8 to 12 reps (though honestly I personally go for 6 to 10 reps) and go for a four second negative (opposite the direction you're moving the rep) and two second positive (the push or pull).

If you're looking for strength, you generally want to do 3 to 8 reps, but if you do this exclusively you will hurt yourself. So you should do a mix of these, size, and cardio reps.

I generally recommend 3 or 4 sets, with a warm up for every exercise. I also recommend two sets of warm up for your first exercise.

I would do three exercises per muscle group for the start, moving to four or five when you get really advanced.


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mrgunn mrgunn
 
December 27, 2008 10:56 PM
She's right. There's no ideal amount, but you can change the relative amount of Type I and Type II fibers through your set design.
Source(s):
http://t-nation.com


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jumpingj jumpingj
 
December 28, 2008 11:05 PM
The answer also varies based on desired effect. Are you lifting for strength, power, bodybuilding, weight loss to correct an imbalance or energy leak? Because ideal rep count timing and intensity (max explosion, 2-1-1, 1-3-1, 3-3-1, 6-4-1, etc) will vary as well as the set count based on desired effect, goals and muscle group(s) worked.

Increase your power 50% in 8 weeks:
http://www.program51.com

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