
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
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