Are you working in the gym and not sure how many reps and sets to work on to develop your strength, power or size? Here we give you a basic over the requirements to achieve certain parameters with your training. Throughout
Hypertrophy is all about putting on muscle size and bulk. However, this isn’t achieved by lifting lightweights over a long period of reps.
It is important you work at a heavy load and aim for 70-85% of your 1 repetition max, however each of the reps must be completed over a 5 second period. Aim for 3-4 sets with 6-12 reps or completing over a 30 second to 1 minute period. Generally a higher rest period of 2 minutes is suggested per set.
Endurance is focusing on improving your ability to work harder for a longer period of time.
Generally with endurance we see a lower load of under 60% or less of your 1 repetition max with each rep being completed over a 5 second period. Aim for 2-4 sets with a high rep count between 12-18 or over a time period of 60-90 seconds. A shorter rest period of a maximum 60 seconds is expected between sets.
Power is about improving your ability to produce maximum power for a relative short period of time.
We see a very high load between 60-70% of your 1 repetition max, however each rep must be completed in an explosive manner during the concentric phase. Aim for 4-6 sets with a low rep count of 4-6 or over a time period of 5-10 seconds. In order to regenerate your ATP a long rest period between set of 2-3 minutes is expected.