Reps and Sets

Jordo1 · 02-13-2008, 07:49 PM

3-5 reps for strength, 8-12 reps for hypertrophy, 13+ for endurance. I get that.

But where do the number of sets and total reps come into play? What's the difference between doing a 3X10, 5X10, or a 10X10?

lukamar · 02-13-2008, 07:54 PM

Quote:

Originally Posted by Jordo1

What's the difference between doing a 3X10, 5X10, or a 10X10?

Total Volume.

ChocoChick · 02-13-2008, 07:57 PM

http://forum.bodybuilding.com/showpo...&postcount=512

Jordo1 · 02-13-2008, 07:58 PM

Quote:

Originally Posted by lukamar

Total Volume.

I understand that. We're looking at 30, 50, and 100 total reps. But what is the result people are hoping to achieve for each? If total volume is the key, doing 10 reps per set, then why isn't everyone doing 10X10's?

Jordo1 · 02-13-2008, 08:00 PM

Quote:

Originally Posted by ChocolateGirl

http://forum.bodybuilding.com/showpo...&postcount=512

That helped a lot CG! Thanks!

lukamar · 02-13-2008, 08:23 PM

Quote:

Originally Posted by Jordo1

If total volume is the key, doing 10 reps per set, then why isn't everyone doing 10X10's?

I think the chocoholic got it right.

I try and put both high and low reps and high and low sets into a routine. Many won't agree with me here but I am convinced that you have to do both to gain consistently. I like to have one very high set high rep exercise for each body part. My thinking is that you need this to ensure good nutrient flow and absorption even when doing low rep and low set exercises.

Using higher reps, up to 50ish, also allows people to work through their personal pain threshold and learn to push themselves farther than they have thought they could go in the past. My 2c

creb · 02-14-2008, 12:18 AM

Quote:

Originally Posted by Jordo1

If total volume is the key, doing 10 reps per set, then why isn't everyone doing 10X10's?

There is no 'key'- you can't just add reps ad infinitum otherwise you would need to workout 5 hours and consume stupid amounts of calories. At some point you need to increase resistance, and work your body with short bursts of high intensity exercise. You can't just stay small but keep getting stronger- just as you can't grow muscle without increasing resistance.

Did I mention fatigue? with longer workouts you forfeit intensity. At some point it becomes cardio, so there's no need for the body to adapt, at least not in the way you want.