How many reps should you be doing?
Deciding on the amount of repetitions that you do depends upon what you are trying to accomplish.
Do you want to gain muscle mass?
If you want to gain muscle mass you should be doing 6-10 repetitions at 70-80% of your maximum weight. Find out what your maximum weight is by doing a given exercise at your one repetition maximum. Your one rep maximum weight can be determined by doing an exercise with the maximum weight that you can handle safely for one repetition. Take this one rep maximum weight and multiply the amount by 70-80% to get your workout weight. If you are just beginning a weight training program start out with light weights and work yourself up to heavier weights. You don't want to get really sore by lifting more than you are safely able to. Take 60-90 seconds between exercises in each set.
Do you want to have more endurance? Are you lifting weights for your general health and muscle tone?
If you are lifting weights for general health, muscle tone and endurance you should be doing 8 to 15 reps for an exercise. This increases the ability of the muscle to perform longer.
2 comments:
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