![]() ![]() Long rest intervals are best used for when you’re doing a program that calls for very heavy loads, typically anything above 80% of your one-rep max. The longer you rest between sets, the more recovered you’re going to be to produce the most strength. For instance, if you’re more focused on maximal strength and getting stronger as your main goal, then rest periods need to be longer, rather than shorter.Īnywhere from 2-5 minutes is a good resting period for pure strength work. Rest intervals are going to vary depending on the type of program you’re doing. The rest intervals are the time you take in between sets to recover before you do another set. Rep ranges are also useful for planning out your progression over time. If you struggle to get 6 reps, the weight is too heavy, and you’ll need to lighten the load. If you choose a weight that you can easily do for more than 8 reps, you need to go heavier. For example, if you’re aiming to do your working sets in the 6-8 rep range, you want to choose a weight that is heavy enough to be challenging with 6-8 reps. Rep ranges also help you determine how much weight to use for a movement. Rep ranges are especially helpful when you finally reach the intermediate experience level of being unable to add weight to the movement every training session. Ranges are helpful when you’re trying to get stronger and progress on a movement. This is primarily the total reps we want to perform for each set. What’s a Rep Range?Ī rep range is a total amount of reps suggested for each set. And this leads to the next section about rep ranges. In this case, you’re doing squats for 3 sets of 6 to 8 reps. Squat (or leg press) // 3M rest between sets See the screenshot of my beginners workout routine below:ġ. ![]() When you see something written as 3×8, or 10×3, or 5×5, it’s usually read as sets multiplied by reps. ![]() What Does The ‘X’ Between The Numbers Mean? Deliberate rest periods happens between sets. I’ll cover how it all fits together in a bit.Ī set is always a series of repetitions done without any rest between reps. What Is A Set?Ī ‘set’ is a group of reps done one after another until you reach a specific number prescribed, or within a range, such as 8-12. So, if a program calls for 5 reps, it means you perform the movement 5 times.ĥ reps of jumping jacks means you do 5 total jumping jacks.ĥ reps of squats means you so 5 total squats from start to finish. What Are Reps?Ī rep (repetition) is when you perform the full movement of an exercise from start to finish. It all begins with reps, which is short for repetitions. To understand all of this, we have to start at the smallest component and build on top of that. The ‘x’ represents ‘multiplied by’ (more on this in a second), and the second number represents the total reps (or rep range). The first number represents the total sets. I’m sure you’ve seen some of my programs or any other programs on the internet where it has a movement, and then next to it, a set of numbers.įor example, here’s a screenshot from one of my beginner workout routine:Īs you’ll see above, you have the movement, followed by: 3×6-8. If you’re brand new to weight training and confused by all the talk of so-called ‘sets and reps,’ this is the article to help you understand everything as soon as you’re done reading. ![]()
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