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How many reps should you be doing per set? Well, we all know that you should be training close to failure right? Because as you get closer to failure, your reps start to slow down, causing your muscles to produce more force to keep lifting the weight. This force is called mechanical tension, which then increases the rate of muscle protein synthesis, initiating hypertrophy. So, in short, if you don’t train close to failure, you won’t build muscle. But this only really occurs at the end of your set, right? Because your reps only start to slow down when you approach failure, and these are the only reps producing mechanical tension. So if it’s only those last 5 or so reps slowing down, otherwise known as effective reps, what even is the point of doing all those reps beforehand. For example, if I did a set of bicep curls for 15 reps, are the first 10 just completely useless? In that case, why even do 15 when I could've just done 5? Well, if you’ve ever heard someone say you should stick to lower rep ranges, this is why. Sure, a set of 15 and a set of 5, both have 5 effective reps, assuming they were both taken to true muscular failure, but that set of 15 will take much longer to perform, thus accumulating more fatigue, at the cost of no additional benefit. Not to mention for some exercises like squats, is your set really stopping only because of muscular failure, or is it something like cardio or respiratory fatigue that stops you prematurely? If you’re doing sets of 15 or more, this can be difficult to tell. Because as more limiting factors come into play, your ability to take the target muscle close to failure decreases. This is why I recommend 95% of all of your exercises in the gym to be anywhere from 5-10 reps. That way, you can train with as much efficiency as possible, without impacting your recovery. However, it is important to note that if you are doing a set of 5 reps to failure, all of those reps are going to be challenging, right? Because you are starting your set at the point your reps start to slow down. In other words, all 5 of those reps are going to be effective, and thus require a significant amount of effort. Now if you are not used to training to failure, you will not be able to perform those 5 reps with quality technique. You just won’t. Because training to failure while maintaining proper form, is a skill you have to practice over time, in order to get better. So if you are a beginner, or relatively new lifter, don’t be afraid to do some sets of 10-15 reps, to practice training to failure with lighter loads while also including some non challenging reps at the start to practice your technique. In this case, you’d still be doing 5 effective reps since you’re still training to failure, but you’d have a few easier reps at the start to help kinda practice the movement, and slowly accustom yourself to intense training. Also, I3 just wanted to let you guys know, code “MAXE” is 45% off myproetin until the 12th. November is a big month of discounts, so stay tuned for more updates, and as always, happy training.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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