Exercises and Number of Reps
A lot of people, especially those who are new in bodybuilding, have this tendency of asking how many sets per exercise should they do and how many reps per set to develop the muscles? That is a really tricky question since the answer always tends to vary. If you want to find out how you can create your own workout program, then here a couple of useful tips for you to ponder on.
How Many Exercises Per Session – To structure your own workout program, you should first try to see how many exercises is it that you need to do per group of muscle. There are roughly nine groups of muscle in your body and they are; chest, shoulders, triceps, biceps, abs, back, hamstrings, calves and quadriceps. A lot of bodybuilders normally perform three or four specific routines per muscle group. So for example your target is your shoulders, you would want to perform a front lat raise to workout your front deltoids, reverse fly to tackle your rear deltoid and side lat raise to target your medial deltoid. How Many Sets for Each Routine – Many fitness enthusiasts tends to perform one to two sets per routine and simply add one more set after a few weeks or so, so they could avoid hitting the plateau or avoid overtraining their muscles.
How Many Reps for Each Set – As a general rule of thumb, you need to perform five to eight repetitions for each set if you are targeting your large muscles groups like chest, back and hamstrings for example. If you are thinking of working out smaller muscle groups such as your shoulders or calves for example, then you need to perform high reps which means about nine to twelve repetitions for each set. In terms of how to bulk up fast, a lot of seasoned bodybuilders like to gradually decrease the number of reps they perform, but increase the amount of weight they lift for each set.
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