top of page

Sets, reps and rest times!!!

This is all reflective of what training you are doing. Here is a short rundown of what I would personally recommend for each style of training:

Strength: Being strong, lifting heavy!
Reps: 1-6 Reps per set
Sets: Either have a total rep goal like 20 and do however many sets it takes to get there, or anything from 5-10 sets. 7 sets of 2, 5 sets of 5, 10 sets of 2 are all good, popular workouts.
Rest time: 2-3 minutes because you need to regain your muscle energy and regain your energy levels, you just lifted heavy arse weight, 30 seconds ain't gonna do it son!

Hypertrophy: Muscle size, gettin' swole!

Reps: 8-12

Sets: Anywhere from 3-10, sometimes you can add in as low as 1 or 2 INTENSE sets in at the end but the main body of your workout should have more than 2 sets per exercise, volume. volume, volume! 4-5 sets is always a good range.

Rest time: 60-90 seconds. When you need to add some extra intensity 45 seconds can work too, just don't do it all the time.

Fitness: Long lasting energy output, Going all day like a machine!

Reps: 12-20
Sets: 3-5
Rest time: 0-45 seconds. The whole point of being fit it to be able to keep the intensity up, short rest times with high reps is the way to get super fit!


Conditioning: Muscular endurance, pumping weights for high reps son!

Reps: 15-20
Sets: 3-5
Rest time: 60-90 seconds. At the end of a power building workout this is GREAT to completely fatigue the muscle to failure. Try it, its brutal.


Power: Explosive high energy movements, Moving like lightning!

Reps: 1-8, It's a type of strength, except you are explosive instead of using brute strength

Sets: 3-5, More sets might make you fatigue below your intended level performance, add more sets if you like, it's more about being optimal

Rest time: 1-2 minutes, Power like strength requires a bit more rest time, you are exerting a lot of energy very fast so don't undercut the rest time, it's about being as powerful as you can be, not how fast you can finish
​​

 

Sets, Reps, Rest

Warrior Muscle Fitness

-----Workout Programs

---------------Nutrition Information

-------------------------Training Videos

Training tools/information-----

   My Training Journey---------------

Health Information-------------------------

bottom of page