A Guide to Sets and Repetitions

Writing an effective training programme is a complicated skill. I suppose anyone can go about creating a generic split routine with a simple 3 set volume. Difficulties start when you tailor a programme to a client with a spesific goal and complicated biomechanical limitations. Experience level is another thing to take into consideration. I will go about writting an analysis on various set and repetition ranges and where they may fit into a routine.

Here is round up of a traditional look on repetitions:

5 repetitions or under will develop strength.
6 repetitions to 12 repetitions will develop hypertrophy (muscle mass).
Anywhere over 12 repetitions will develop musclular endurance. It is commonly beleived within un-educated social circles that higher repetitions will develop muscle tone better than any other repetition range but honestly, working within the 6 to 12 repetitions range works better for most people I've trained!

The set range will go hand in hand with the repetition-range. A higher set range will be used for lower repetitions and a lower set range will be used for higher repetitions. For example, 5 sets with 5 repetitions will be a way to develop strength whilst 3 sets of 8 repetitions will be a way to develop hypertrophy. This methodology is a very good aid for participants who have just started out in the gym.

I like the work of strength and conditioning coach Dan John. He focusses more on the repetition range than the set volume of an exercise. He splits exercises into groups acording to their demand. Half body exercises are exercises which only work upper body or lower body parts. Never both. This includes squats, bench press and rowing variations. The adiquate repetition range for these parts are a maximum of 25 repetitions. Any more than 25 repetitions will see a drop in lifting technique. Poor lifting technique can lead to injury. Under Dan Johns method the sets will suit the repetition range. 3 sets of 8 will equate to 24 repetitions. 5 sets of 5 will equate to 25 repetitions or going very unconventional 2 sets of 12 repetitions will lead to 24 repetitions. Each of these 3 set and repetition ranges will be appropriate.
Dan John also covers full body exercises such as Olympic lifts. When it comes to full body exercises we should focus on a maximum of 10 repetitions. This is something I heavily agree with as Olympic lifting can cause serious injury when technique fails. So in this case we can use set and repetition ranges such as 3 sets of 3 or 2 sets of 5. When it comes to working on heavy hang cleans my personal favorite range is a simple pyramid. 1 set of 5, 1 set of 3 and a final set of 2 repetitions. On each set I increase the weight.

The repetition range must also be based around the intensity of the resistance. If you lift at 75% of your one repetition max then yes it is ideal to be mindful of the repetition range. But if you look at other methods such as German Volume Training (GVT) you can use a higher repetition range as it only requires you to lift 40% of your one repetition max. This is however completed with a 10 sets of 10 repetitions routine.

So that's my round up on sets and repetitions. Programme design gets far more complicated and like all skills it takes practice to become efficient.

You may also be interested in:

Why Kneeling can Help you when Lifting Weights

http://icankeepup.blogspot.co.uk/2015/10/why-kneeling-can-help-you-when-lifting.html

Improving your Arm Position in the Front Squat

http://icankeepup.blogspot.co.uk/2015/10/improving-your-arm-position-in-front.html