If you’ve read my blog on 4 Steps to a Great Workout you’re already on your way to a productive time in the gym. You know what exercises you’re going to do, what order you’re going to do them in and what equipment you’ll need. But now you need to dial down the details – how much of each exercise should you do?
In this blog I’m going show you how you can alter the training ‘variables’ of sets and reps (there are other variables, but we’ll just stick to these today) to make sure your workouts are helping you reach your goals.
What are Reps and Sets?
A rep, or repetition, is when you complete the full movement of an exercise once and return to the starting position. The number of reps of an exercise refers to how many times you complete the movement in a row without taking a break.
A set is how many times you complete a number of reps of an exercise consecutively, usually with a rest between each set.
For example, if in my programme it says I should do 3 sets of 8 squats (often written as 3 x 8), I would perform 8 squats then rest. This would be one set. I would then repeat the process twice more, so I have completed the full 3 sets of 8 reps of squats.
Why should you change your sets and reps?
Different ratios of sets and reps elicit different adaptations, or changes, in our muscles. Therefore, it is important to ensure that you have the right set to rep ratio for your goals. Our muscles are made of different types of fibres, the main two are known as Type I and Type II.
· Type I muscle fibres are also known as slow twitch. They contract slowly and with low force output but can continue to do so for long periods of time without getting tired.
· Type II muscles fibres are also known as fast twitch. These fibers can contract much faster and with greater force but become fatigued quickly.
This means that type I fibres are key in stabilizing muscles, such as those in the
spine and core, that need to work throughout the day in most activities we engage in. Type I muscles fibres will also be more highly trained in endurance athletes, such as long-distance runners and road cyclists, who need their muscles to work for long periods without fatigue. So, if you have endurance related goals then it’s these fibres you want to be training.
Type II fibres on the other hand are responsible for activities requiring shorter bursts of movement with higher force requirements. They are used in everyday activities such as getting up quickly from a chair or lifting heavy bags. They are also key in many sports, including skiing. For example, skiing a run of high speed, carved turns requires each leg to alternately resist a large amount of force to control and then propel you into the next turn. If you have strength or power related goals then it’s these fibres that your training should focus on.
By changing our sets and reps we can change which type of muscle fibres we are training so that we achieve the adaptations that we want.
How to change sets and reps?
Once you’ve set your goals have a look at the table below for the suggested set and rep ranges to ensure you’re training your muscles in the best way to achieve the adaptations you want:
Oh, and one last point – to really make the most out of your work out, make sure you’re using the right amount of weight. Generally, the more reps per set, the lighter the weight should be. Power is the exception where the weights should be kept quite light as you are moving them as explosively as possible.
Hopefully that has cleared up any confusion you had around sets and reps! As always if you have any questions or would like to start your own personalized fitness programme then please get in touch.
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