Questions tagged [reps]

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9 votes
2 answers
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Any benefits to doing really low or really high number of reps per set?

The lowest I have gone is 6 reps per set for heavier weights and up to 20 reps for lighter weights. I will often do a high number of sets when I use the pyramid method, ranging from 8 to 20 reps ...
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8 votes
4 answers
11k views

108 Surya Namaskar - What are they counting

I'm not sure if I should post here, or on Hinduism forum, as it is Yoga and Power workout. I have been doing Surya Namaskar in the morning. I am comfortable at 30 rounds. But according to tradition,...
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  • 437
8 votes
1 answer
256 views

How to superset effectively?

I am just starting to incorporate some dumbbell exercises in my workout. I try to reduce pauses between exercises to get more stuff done in the same time and spend less time waiting. At the moment I ...
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  • 4,909
7 votes
3 answers
3k views

Deadlift: Does it count as a set if you stand up after each repetition?

Does it count as a set if you stand up after each repetition during deadlifts (to take a deeper breath and brace more properly) which also includes resetting your grip? Background: I am training for ...
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7 votes
3 answers
2k views

How long to wait between reps?

How long can I wait between reps before I can't count the rep? This isn't specific to deadlifts, but when I've watched lifters deadlift, they start the next rep immediately after. When I deadlift, ...
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  • 404
7 votes
3 answers
3k views

Why do abdominal exercises have so many reps when hypertrophy exercises are limited to 12 at most?

Whenever we want to build general muscle, we do at least 6 reps and at most 12 reps on like 3 sets, then why does abs workouts tends to be conducted to fatigue? (I mean 20 to 50 reps on 5 sets) Isn't ...
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7 votes
3 answers
7k views

How many sets and reps should I do as a beginner?

About a year ago, I asked a question looking for a list of beginner dumbbell exercises. A user suggested this helpful website, which I promptly bookmarked. Having procrastinated for the past 10 months ...
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6 votes
1 answer
245 views

Workout to the failure is enough to get stronger. What is the need to have sets?

As far as I understand, push the muscle to the failure state in 5 to 15 reps will help me increase muscle growth production. If I need to do more than 15 reps to get failure, I simply build endurance, ...
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  • 319
6 votes
3 answers
1k views

What are you views on progress between rep range vs. fixed reps?

Assuming the goal is to progress in size and strength using weight training, what are you thoughts on a routine that either: 1) Uses a rep range of 5-8 (for example), where you start workout day 1 ...
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  • 262
6 votes
1 answer
146 views

What is the physiological mechanism of 'gaining stamina' for a particular exercise

A recent question centered on the fact that higher and higher rep counts for an exercise (e.g. pushups) stop building strength, but 'build stamina.' Do they in fact build any sort of muscle-specific ...
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5 votes
3 answers
543 views

Do high reps build strength?

It is believed that high repetitions (more than 12) build muscle endurance and not strength, but to me this doesn't sound right, here's why, let's suppose for example that i can curl 20 pounds for 5 ...
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  • 191
5 votes
3 answers
359 views

How to do more reps in one arm pull ups

I am trying to increase the number of reps in one arm pull ups, but for a few months now I am stuck at 3 reps and cannot progress. I have tried adding weight and even going a step back for a while by ...
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  • 320
5 votes
4 answers
2k views

Should I aim to do an equal number of reps across my sets?

I do pull-ups. I aim to do X pullups, and I try to do as many pullups as I can during sets, in an attempt to increase the number of pullups I can do in a single set. To reach X pull ups, I might end ...
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  • 332
4 votes
2 answers
959 views

Confusion about reps vs time under tension: aren't these two things contradictory?

So I was reading about hypertrophy, and heard that the optimal "time under tension" is about 45-60 seconds. Elsewhere, I read that the optimal rep range for hypertrophy is 8-12 sets. These ...
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  • 41
4 votes
1 answer
236 views

Why are strength programs made the way they are - much of the same, regular intervals, same program for a long time

The strength training programs I have seen typically have: Few exercises Many sets of each Do the same program for a few months then change - Usually for example on kind of pull-down replaced with a ...
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  • 1,163
4 votes
1 answer
147 views

Max reps, boredom and carpet-burn

Is there any consensus on the maximum number of reps you should perform, before rotating? Curious as I find I get bored, or start to get say carpet burn (sit-ups), if the number exceeds a hundred. ...
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  • 1,195
3 votes
2 answers
659 views

More sets with smaller weight vs. more reps with higher weight

I have read the old saying that one should focus on more weight and fewer reps for muscle gain and vice versa for endurance gain. I have also read about most exercises that a set should be between 8 ...
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3 votes
1 answer
126 views

How to correlate reps into training program when doing isometric exercises?

I'm doing max weighted dead hangs. To improve grip/finger strength for climbing. I'm doing a lot of research on how to create training programs to increase max strength but everything I've seen so far ...
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3 votes
2 answers
1k views

possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352) - for 1o reps

I really liked this question below and its answer. Improving my Bench Press - what muscles are used during what phase? I am looking for to increase my bench press from 200 kg to 220 kg. one way I ...
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3 votes
1 answer
135 views

Pushups: Low quality vs high quality? (sloppy vs controlled)

To keep up with some basic exercise, I've been regularly doing a fixed number of pushups (increasing a little over time). The quality of my form is admittedly quite sloppy, I'd not say they are "...
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3 votes
2 answers
258 views

Bodyweight Workouts Sets & Reps and Intensity & Volume - Difference in completing in Single session instead of spread over Multiple?

Lets say, I want to do 100 pushups daily in one go, or improve my overall ability to do Pull ups. I am not strong enough now to do that now. If I do 100 pushups, spreading over the whole day, will ...
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  • 287
3 votes
1 answer
383 views

Question about rep ranges and muscle fiber activation.

The usual claim is that high reps build slow twitch muscle fibers and low reps build fast ones. However I feel this is not quite right, I believe that to build slow twitch muscle fibers one has to ...
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  • 191
3 votes
1 answer
591 views

Should rep range be determined by muscle fiber composition?

There are many people, including Arnold Schwarzenegger and Hodge Twins, who say that endurance and stabilizer muscles should be worked out at high rep ranges (16+) for optimal hypertrophy. Their ...
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  • 7,517
3 votes
3 answers
281 views

What is the difference betweeen doing to failure and stopping before fail?

Say you can do maximum 10 pushups. Supposedly you should go close to failure to have a good training effect. But the point is to break your muscles down down, to rebuild them stronger. Is there a big ...
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  • 1,163
3 votes
2 answers
345 views

Why not just increase the number of sets?

Suppose that you want to gain muscle mass by using a pair of dumbbells which are NOT so challenging for you anymore. You could probably increase the resistance with heavier weights, but you train at ...
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2 votes
5 answers
153 views

Can I reach a target strength using high reps of lower weights?

I think the answer is "No." So here goes: I want to lift 60 pounds smoothly about 45 times in an hour (to assist with archery target practice with 60 pound bow). Right now I can only lift 60 ...
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2 votes
3 answers
185 views

Unable to maintain weights and increase in reps from work out session to session, why?

I train everyday except wednesday and sunday (I only do abs). Monday: legs Tuesday: chest & calves & lateral delts Thursday: back & calves & back delts Friday: delts & trapezes ...
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2 votes
2 answers
205 views

Is there some sort of measurement for static hold exercises like the one-rep max measurement we have for isotonic exercises?

Is there a way to compare your static hold and one rep-max record? Is there a way to find out what your one-rep max is from your static hold record/measurement and vice versa? For example, if you can ...
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  • 205
2 votes
3 answers
5k views

What reps/sets should I use in bodyweight excersices, if I need to train for total count of repetitions?

For example, I'm currently doing a lot of push-ups, and I need to increase number of push-ups I am able to do in a row (currently, I can do 34 push-ups in a single attempt). My current routine is ...
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  • 379
2 votes
2 answers
309 views

How to hit prescribed reps in last sets?

For gaining muscle, you usually have to do between 8-15 reps with multiple sets. My problem is, for example, if I do close grip chin ups in my first set cleanly and without cheating 8 reps, and, as I ...
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  • 153
2 votes
1 answer
354 views

Is doing the whole rep range from 3 to 15 reps before adding weight a waste of time?

I start every exercise with 3 sets of 3 reps, then I add between 1 and 3 reps each workout, so that it takes me very long to achieve 3 sets of 15 reps. Then I increase the load and start again with 3 ...
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  • 2,946
2 votes
1 answer
291 views

How many reps is too many?

I understand that, for endurance, one ought to do, at most, about 24 reps per set. Is more than that too much for any exercise, in that it makes the exercise ineffective or dangerous? Is doing, for ...
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  • 335
2 votes
2 answers
184 views

How to increase pull up repetitions

I'm doing pull ups from a bar, but I'm only able to get about 3 repetitions. After 3 times my biceps can't lift my head up the bar. I am doing ab exercises as well, but that hasn't increased my rep ...
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  • 43
2 votes
1 answer
82 views

Workout effectiveness

It's my 3rd week going to gym. I'm 24 y.o. 87kg, 172cm male. Previously I only did some pull-up and dips. It's 3 times a week 1st day - chest, shoulders, biceps 2nd day - back, triceps 3rd day - ...
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2 votes
2 answers
710 views

Varying Rep Ranges During a Workout

My question is...Is my work out routine useful for mass or is it completely wrong? For quite a while, I followed a routine where I would start with 3 or 4 sets of a tough excercise and heavy weights ...
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  • 41
1 vote
3 answers
265 views

What is the optimal length and amount of sessions per week for optimal muscle gain?

For maximum muscle gain, one is recommended to do 3-5 sets 8-12 reps, the less reps the more strength training it becomes. Now in regard to the number of sessions per week and the length of sessions I ...
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1 vote
3 answers
825 views

Bench 225 in two months?

My current bench press 1-RM is close to 170 lbs. Is it possible to bring my 1-RM to around 225 lbs in just six weeks (without pills, steroids, etc.)? If not, how much could I increase my max by at ...
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  • 111
1 vote
1 answer
320 views

How to convert repetition number to hold-time?

I do bodyweight circuit training where isotonic and isometric exercises are mixed. So I want to know how to convert repetition number for dynamic exercises to hold-time for static ones. For example, I ...
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  • 23
1 vote
2 answers
608 views

One rep max formula - why do I get tired during warm-up

I'm doing a reverse on the one rep max formula. That is, if my one rep max in a certain exercise is 30 kg, then following the 1RM = m(30 + r)/30 formula, you get r = 30(RM - m)/m . But this would ...
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1 vote
1 answer
156 views

Formula for Rep max?

I can find 1 rep max using Brzycki but I'm not able to find other values greater than 10 rep max. How can I find more than 10 rep max values; are there any formulas? In the above image they are ...
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  • 11
1 vote
3 answers
238 views

Optimum rep duration for muscle/size gains [closed]

I've searched high and low for this, but all I could find was articles on the best number of reps and sets (rep and set range etc.) But how long should one rep be for maximum hypertrophy, given, say, ...
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1 vote
2 answers
114 views

What is safer for your spinal disks: short, high-load sets or longer sets with less weight?

I remember to have read somewhere (and it seems to me reasonable) that you might damage your spinal disks by repetitive excessive stress with not enough recovery time (yes, correct form for the ...
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  • 2,946
1 vote
3 answers
261 views

How does rep duration affect muscle growth? [duplicate]

The answer to this question has proven harder to find than I first thought it would be, so I decided to ask it here. My question is, what is the optimal rep duration in a resistance training regime ...
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1 vote
2 answers
1k views

Fatigue after a certain amount of reps, no matter what the weight is!

I have noticed that I fatigue and develop a swollen or "tight" feeling in my muscles from doing too many reps. The amount of reps defined as "too many" is any over about 5. I notice that even if I'm ...
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1 vote
1 answer
279 views

Stick with progressing rep ranges or switch to small weight increments?

I'd like to keep this question general, but it's rather situational so excuse the extra fluff. At the end of February I finished 6 months of doing Johnny Candito's linear program, control variant. ...
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  • 2,480
1 vote
2 answers
61 views

How to keep a specific rhythm during sets?

I would like to keep a consistent rhythm during sets and reps (Like 4 seconds down, hold 1s, 4 s up, pause 1s). Any tips for how to do this? What would ideal cues look/sound like?
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  • 1,163
1 vote
1 answer
366 views

Rep Range Cycling Daily, Weekly, or more

After reading several sources about rep range recommendations, I know that: Low reps of heavy weight build strength Moderate reps of less heavy weight builds muscle High reps of low weight builds ...
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  • 111
0 votes
1 answer
131 views

Reps vs timed sets

I have researched how you should measure time under tension when exercising instead of counting reps. However, I do not always have a timer with me and I was wondering if it would still be effective ...
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0 votes
1 answer
67 views

How are people doing "to-failure" sets of the same repetition count multiple times per session without failing to hit their count on subsequent sets?

I am struggling to understand how people pre-determine their desired rep counts for each set of a training session. For example, in another recent question, I saw this schedule posted, and it is a ...
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0 votes
3 answers
169 views

Effective way to increase number of push up reps per set?

If I do push ups using four sets like this: 40, 30, 20, 10 (100 in total), with 3 min intervals between sets... Which of the following (A or B) would be more effective to do the next workout day (...
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