The following fit tip is contributed and written by Bay Area fitness professional Heather Glenn co-founder and CEO of AlaVie Fitness.
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How many "reps" (repetitions) and "sets" (series of repetitions) should I do in my resistance training program?
Ah, a very puzzling question that many people never quite find a concrete answer to.
Well the answer depends a lot on what your personal fitness goals are.
|
Your Goals |
Your reps/sets** |
| increase relative strength/power | 3-6 sets of 1-5 reps |
| increase strength and some muscle growth |
2-4 sets of 6-8 repetitions |
| muscle definition (shape and growth) and general strength | 2-4 sets of 8-12 repetitions |
| muscle strength and endurance and some growth (definition) | 2-4 sets of 12-20 repetitions |
How do you choose? Generally speaking, if you are training to get stronger and faster, follow the first two regimes. If you are interested in adding muscle size or shape to your body (ladies this includes those of you that want to firm up and add some nice curves to your limbs), follow instructions for muscle definition. To maximize calorie burn during your workout, build endurance and add some shape, go for muscle strength and endurance.
It is important to mix up your exercise program from time to time, which means doing some training with all four methods. You can follow the guidelines under each for three-to-six weeks, then switch to the next. This will provide you with an overall lean, mean fighting machine (and you won't look half bad in those shorts and tank tops either).
** Note - Use a weight that brings you to muscle failure which means that it is hard for you to complete the last 1-3 reps with proper form.
Heather Glenn
Co-founder & CEO
AlaVie Fitness
(415) 567-7411
www.alaviefitness.com
Enjoy free workouts and more at AlaVie's Second Annual Fitness Day in the South Bay on April 4:
http://www.alaviefitness.com/fitness_day_in_the_park.php
Be part of the Bay Area's craziest race - join AlaVie's Bay to Breakers team & training program:
http://www.alaviefitness.com/b2b_race_team.php
UPDATE: This post was chosen to appear in the Total Mind and Body Fitness Blog Carnival #96
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