For example, you can say, “I did two sets of ten reps on the crunches” This means that you did ten consecutive crunches, […] Learn to arrange your sets and reps to gain strength without sacrificing muscle size; to hypertrophy your muscles without losing strength; or to lose fat without burning muscle. A set is a group of consecutive repetitions. One group did 3 sets of 8-12 reps for all exercises, and one group did 3 sets of 20-25 reps for all exercises. Should you try to spend only a few seconds between sets to fully work the muscle and increase the "burn", or should you wait longer until your muscles have fully recovered from the last set? In this article we discuss hypertrophy training variables, such as sets and reps, and how to properly select set and rep ranges for optimal muscle growth. What Is The Optimal Time Between Sets For Muscle Growth. Short, intense sets of 15 seconds or less will develop strength, but they simply aren’t as effective in prodding a muscle to grow as sets of 30 to 60 seconds. All sets were taken to failure. Rep (repetition) is one complete motion of an exercise. You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. Physiologically, it also makes sense that the more advanced you become, the higher your optimal training volume rises. The Question: How long should you wait between sets?
But before you think: damn I just need to add more and more volume to get bigger and stronger, I am sorry to disappoint you, but unfortunately, it doesn’t work like that. Each 24-50 chart has specific parameters to help you reach your goals. The argument for moderate reps (8–12) They can muster up the effort to perform some volume of training, but if they know they have to perform 45 sets a week, they will typically hold back and as they get fatigued, training efforts diminish even further. Volume = Weight x Repetitions (reps) x Sets. There were no significant differences between groups in gains of fat- and bone-free mass, leg lean mass, appendicular lean mass, type I muscle fiber cross-sectional area, and type II muscle fiber cross-sectional area. In order to build muscles, the optimal volume for hypertrophy seems to be the most important variable.