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lifting_heavy_things2010-04-29 10:23 pm
damned_colonial) wrote in lifting_heavy_things2010-04-29 10:23 pm
Sets and reps - basic definitions/intro
I figure this is going to come up over and over again, so I thought I'd start a post where we can talk about sets and reps.
Terminology:
Reps, or repetitions, means how many times you do an exercise. If you do 15 crunches, that's 15 reps. If you do 20 pushups, that's 20 reps. Generally a single rep involves lifting a weight or making some other movement, then returning to the starting position.
Sets are, well, a set of repetitions. That is, you might do a set of 20 pushups, then take a break (generally around 30 seconds), then do another set of 20 pushups.
The two are often combined into a "sets x reps" notation. For example, 3 x 12 means three sets of twelve reps. The most common sets x reps is, in fact, 3 x 12, give or take a bit. There are a lot of opinions about what you really need. Many people feel that two sets is plenty unless you are in pretty serious training.
The term "supersets" is sometimes used when you are mixing two of more exercises together. For instance, you could have a workout that included a superset of 12 squats, 12 pushups, and 20 crunches. You would generally take a break only between each superset. So let's say you do 3 supersets, which would mean you work through the superset three times in total: 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches.
Another related term is "to failure". If someone says "3 x 12 reps, to failure", what that means is that you'll adjust the difficulty of the exercise (usually by adding more weight) so that the 12th rep is as much as you can possibly do. If you were to try a 13th rep, you wouldn't be able to manage it. Sometimes it's hard to guess what weight will be appropriate to reach the failure point at around the 12th rep, so it's good to do the same exercises for a while and keep a log so you get to know what's appropriate for your own strength.
Here's a hypothetical way you might start doing a new exercise. Let's say you're doing dumbell shoulder presses and you're a woman who's reasonably fit but you're just starting out lifting.
Grab something light -- say, 5lb dumbbells -- and do a few presses. Feel easy? Can you do 12 no problems? OK, grab the 8s or the 10s and see how it feels. Let's say you are comfortable doing 12 reps with the 8lb dumbbells -- the 12th rep is difficult, but you manage it without dropping the dumbbell on your own head ;) After the 12th rep, you put the dumbbells down and take a short break (say, 30 seconds), have a sip of water, walk around a little, shake out your arms... then you do another set of 12. When you're done, pat yourself on the back (if your arms aren't too sore), then write it down in your notebook: "dumbbell shoulder press: 8lb, 2 x 12"
Next time you come back to the gym, check your notebook to remind yourself what you were doing, then grab the 8lbs and go for it. You'll probably find it's at least as easy as last time, or perhaps even a little easier, and at the 12th rep you feel like you squeeze out another rep or two. Go for it! Let's say you manage 2 x 14 this time. Write it down: "dumbbell shoulder press: 8lb, 2 x 14".
Now, you've made it over 12 reps. So the third time you go to the gym, grab the 10lb dumbbells instead and do your presses with those. Now, this will be harder... so maybe you can only make it to 10 reps before your arms start feeling shaky and you're feel like there's no possible way you could lift the dumbbells another time. That's fine! 10 is close-ish to 12 :) Do two sets of 10, and write it down: "dumbbell shoulder press: 10lb, 2 x 10"
Slowly, as you get more used to the 10lb dumbbells, you'll work your way up to 12 reps, and then you'll find 12 reps are easy and you'll go over 12 again... so then it's time to go up to the 15lb dumbbells, or whatever.
Basically you're aiming for 12-give-or-take-a-bit, always judging it so that your last rep is REALLY HARD TO DO (but not so hard that you drop the dumbbell on your head). Pushing yourself to lift things that are really challenging is what makes you stronger, and what makes you able to lift heavier things next time.
(Important note: the actual weights I mention above, and the timeline, are examples only. Your own strength and/or progression to heavier weights will almost certainly vary. I made this short for convenience, but it's quite likely that you will take several sessions between each increase of the weight you lift.)
People have lots of different opinions on how many sets and reps are optimal for different exercises and for different purposes. What I've described above is just a fairly general/mainstream viewpoint wrt strength training. No doubt people will mention other ways of doing things in comments!
Terminology:
Reps, or repetitions, means how many times you do an exercise. If you do 15 crunches, that's 15 reps. If you do 20 pushups, that's 20 reps. Generally a single rep involves lifting a weight or making some other movement, then returning to the starting position.
Sets are, well, a set of repetitions. That is, you might do a set of 20 pushups, then take a break (generally around 30 seconds), then do another set of 20 pushups.
The two are often combined into a "sets x reps" notation. For example, 3 x 12 means three sets of twelve reps. The most common sets x reps is, in fact, 3 x 12, give or take a bit. There are a lot of opinions about what you really need. Many people feel that two sets is plenty unless you are in pretty serious training.
The term "supersets" is sometimes used when you are mixing two of more exercises together. For instance, you could have a workout that included a superset of 12 squats, 12 pushups, and 20 crunches. You would generally take a break only between each superset. So let's say you do 3 supersets, which would mean you work through the superset three times in total: 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches, break, 12 squats, 12 pushups, 20 crunches.
Another related term is "to failure". If someone says "3 x 12 reps, to failure", what that means is that you'll adjust the difficulty of the exercise (usually by adding more weight) so that the 12th rep is as much as you can possibly do. If you were to try a 13th rep, you wouldn't be able to manage it. Sometimes it's hard to guess what weight will be appropriate to reach the failure point at around the 12th rep, so it's good to do the same exercises for a while and keep a log so you get to know what's appropriate for your own strength.
Here's a hypothetical way you might start doing a new exercise. Let's say you're doing dumbell shoulder presses and you're a woman who's reasonably fit but you're just starting out lifting.
Grab something light -- say, 5lb dumbbells -- and do a few presses. Feel easy? Can you do 12 no problems? OK, grab the 8s or the 10s and see how it feels. Let's say you are comfortable doing 12 reps with the 8lb dumbbells -- the 12th rep is difficult, but you manage it without dropping the dumbbell on your own head ;) After the 12th rep, you put the dumbbells down and take a short break (say, 30 seconds), have a sip of water, walk around a little, shake out your arms... then you do another set of 12. When you're done, pat yourself on the back (if your arms aren't too sore), then write it down in your notebook: "dumbbell shoulder press: 8lb, 2 x 12"
Next time you come back to the gym, check your notebook to remind yourself what you were doing, then grab the 8lbs and go for it. You'll probably find it's at least as easy as last time, or perhaps even a little easier, and at the 12th rep you feel like you squeeze out another rep or two. Go for it! Let's say you manage 2 x 14 this time. Write it down: "dumbbell shoulder press: 8lb, 2 x 14".
Now, you've made it over 12 reps. So the third time you go to the gym, grab the 10lb dumbbells instead and do your presses with those. Now, this will be harder... so maybe you can only make it to 10 reps before your arms start feeling shaky and you're feel like there's no possible way you could lift the dumbbells another time. That's fine! 10 is close-ish to 12 :) Do two sets of 10, and write it down: "dumbbell shoulder press: 10lb, 2 x 10"
Slowly, as you get more used to the 10lb dumbbells, you'll work your way up to 12 reps, and then you'll find 12 reps are easy and you'll go over 12 again... so then it's time to go up to the 15lb dumbbells, or whatever.
Basically you're aiming for 12-give-or-take-a-bit, always judging it so that your last rep is REALLY HARD TO DO (but not so hard that you drop the dumbbell on your head). Pushing yourself to lift things that are really challenging is what makes you stronger, and what makes you able to lift heavier things next time.
(Important note: the actual weights I mention above, and the timeline, are examples only. Your own strength and/or progression to heavier weights will almost certainly vary. I made this short for convenience, but it's quite likely that you will take several sessions between each increase of the weight you lift.)
People have lots of different opinions on how many sets and reps are optimal for different exercises and for different purposes. What I've described above is just a fairly general/mainstream viewpoint wrt strength training. No doubt people will mention other ways of doing things in comments!
Thanks for posting this
8-12 is the rep range I've generally heard recommended (so, if you can manage 8, that's good to work on, no need to drop down to a lower weight; if you can manage 12 fine, it's time to increase the weight).
As a rule of thumb for rep ranges, if you're lifting something you can only lift for 5 or fewer reps, you're training pure power, with limited effects on muscle mass. Which has its uses.
If you're lifting for 20 or more reps, you're training pure endurance, also with minimal effects on muscle mass. Which also has its uses, e.g. when you're rehab-ing an injured muscle or training a small stabilizing muscle -- rotator cuff work, for example. Or when you want to perfect your form on a tricky exercise before you increase the weight.
But this is why the "lifting a small weight for hundreds of reps" programs that often get recommended for women in the media are hopelessly ineffective for producing muscle definition or any of the things they're generally marketed for.
Tracy "No woman should lift more than 3lb" Anderson, I'm looking at you here.Re: Thanks for posting this
Oh my...
Re: Thanks for posting this
But yes, by TracyAnderson!logic I should have huge bulging muscles just from picking up my laptop.
Re: Thanks for posting this
3 lbs, that's less then my handbag. Does this woman have servants to carry her gear?
Re: Thanks for posting this
When my trainer was impressed with my starting points for upper body training, I pointed out that I had been carrying a gradually increasing weight on a regular basis for nearly three year.
no subject
I have a question which I am not sure if I should post it as an entry, so I'll try asking here first: Right now, I always do one set of each of my exercises in a row and then another of those 'supersets'. Should I rather do the sets directly after each other? I figured the additional rest in between the sets would be good, but it sounds as though other people do it differently.
no subject
no subject
One question: Do you loosen tension between one rep and the next, or keep it? (I mean a 1-2 second relaxation of muscles as far as the posture allows.)
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no subject
Adding to this:
E.g., if you're doing a barbell bench press and you don't have a spotter, you probably want to stay a good rep or two away from failure to make sure that after your last rep, you still have the strength to rack the bar safely.
Whereas if you're doing a deadlift, you can push closer to your limit, because if you fail, the bar just drops to the floor.