What is the correct number of repetitions? Ask coach #1

In a new series of articles created especially for bodybuilding.com magazine, we will address your questions, which we always discuss in detail in the article.

On instatories I recently asked what in the area of training bothers you the most and what you would like to discuss. A question that was repeated several times:

What number of reps in a set is ideal to do?

Answer.

THEREFORE, THE FIRST THING IS ALWAYS TO DETERMINE WHAT THE GOAL OF THE SET TRAINING IS!

This will determine the appropriate number of repetitions to set. So if you guess correctly, the number of reps is a variable and always depends on what the desired training effect is.

We will illustrate all this in the table below

Notes: This only applies if the trainee always reaches the prescribed number of repetitions in the table such that the prescribed number of repetitions can be mastered but exhaustion is approached. This means that if you are aiming for an increase in relative strength and you are doing 5 sets of 5 reps with a weight that you can do 10 reps with , you can't expect a strength increase effect!

So how do you choose the number of reps?

Start using the number of reps from the table depending on what your goal is

If you are a powerlifter and are in the intensification phase where you need to use maximum weights, stick between 1-5 reps. If you're aiming for maximum muscle gain, try training in the 10-12 rep range and always go for blood.

Take your training age into account!

In case you are a beginner and have no or minimal training history (meaning in the context of strength training, 3 years of Zumba doesn't really count), IGNORE POINT NUMBER 1. For beginners, it is always a better option to start with more reps and relatively lighter weights to get a good grasp of technique, learn to engage muscles properly, improve mind-muscle connection, and focus on postural changes such as posture and proper strengthening of joint stabilizers.

Not comfortable with your chosen repetition count and not making progress? Change it!

The table is only a general recommendation that works in most cases, but certainly not all. Are you failing to reach your goals and think it may be because of the number of repsyou are using? Try a change.

Set your training periodization so that there is a constant new stimulus due to changes in the number of repetitions!

Let's say your goal is to gain muscle mass and you choose a repcount in the range of 10-12. In the long run, however, it is very important to CHANGE the rep scheme you use. It is scientifically and practically proven that the method of progressively decreasing the number of reps is very effective (linear model), but an even more effectivemethod is variation between schemes - that is, changing between higher and lower numbers (non-linear model).

In practice, this looks like this

An example of a linear model whose proponents use four-week blocks:

An example of a non-linear model whose proponents use two-week blocks:

The need for a constant new stimulus and variation in the number of repetitions

The last point can be linked to point number 4, which emphasizes the importance of constant new stimulus to maintain steady training progress.
Even if you don't follow the rules of proper repetition setup, simply varying your training and exposing your muscles and nervous system to new stimulus can produce new results in muscle mass and strength gains.

To take an example

An exerciser spends several weeks training for hypertrophy in the optimal range of 8-12 reps. He reaches stagnation and does not see muscle gains on himself for an extended period of time. He therefore decides to make a change and reduces the number of reps to 4-6. After a few workouts he observes the change and the positive effect on muscle mass!
Although this scenario is outside of what we have shown in the table about the optimal number of reps for gaining muscle mass (hypertrophy), it is possible and even often visible. It shows that a new stimulus can spur new gains. This can be true for both neutral and metabolic training.

Different variations of repetitions and training schemes

The beauty of strength training is that it provides an incredible amount of training variables that we can play with to benefit new results, whether it's fat loss, strength gain or muscle mass.

There are a number of training schemes that are definitely worth incorporating into your training routine.

In the attached table you will find on the left hand side the so called "Straight Sets" where youuse 3 reps to achieve during a set - this is the simplest training scheme. In the right column you will always find two to four alternatives to try toincorporate into your workout instead of the often used simple scheme.

Supplementation by number of reps?

Depending on the number of reps you train, you can include the appropriate supplementation.

If you train for a certain strength quality, it is ideal to choose the appropriate supplementation according to it. Let's say you're training for maximum strength. In this case, would you choose the same supplementation as if you were training for maximum muscle growth (hypertrophy)?

Yes? Then you are wrong! The results can be supported by appropriately chosen supplementation based on the goal!

Conclusion

As you can see, there are a plethora of ways to add variety to your workouts while achieving new results in both strength and muscle mass gain.

Gradual manipulation of repetitions will lead to new demands on the body's adaptation, thus new results, and this is exactly what most of the training population is after - continuous improvement.

As mentioned above, don't try to skip incremental steps! In case you've currently been working out in the 10-12 rep range, it wouldn't be the best solution to dive into 2-3 reps in the next phase. Rather, opt for a progressive model within a non-linear periodization and gradually build up to fewer reps over a few weeks/months depending on your training age and progression.

Really never train the same scheme for a prolonged period of time, preferably change schemes every 2-3 weeks, every 4 weeks at the latest, but that's the absolute maximum. If you keep practicing the same thing for more than 4 weeks, stagnation will occur and you won't get anywhere!

Next, always choose the ideal pre-workout supplement for your chosen goal.

I hope you enjoyed the article.

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So from now on, you can email kodras@staca.cz with any questions you have about training, nutrition, supplementation and healthy living that you are most interested in!