Today we are going to talk about volume and rest. Meaning how many sets and how many rap ranges should be according to your goal. If our goal is muscle building or fat loss, it means strength or strength, or endurance. We will explain three different categories here so that I can explain to you how you can choose rep ranges. Because people often have confusion about rep ranges, we will divide the category and see what your goals are and which category they fall into. Accordingly, you can choose rest and reps.
Strength
There are three types of goals. The first is mass build, powerlifting, strength building, muscle gain, size gain, etc. all these will go in strength. Your reps should be less than 8 in strength, and you can apply 3-6 sets. If reps are less, then you can increase the sets, and your rest period will be longer. When carrying heavyweight, there is a rest period of 2 to 3 minutes.
Hypertrophy
In this category, your rep ranges will be between 8 and 12 and sets can be between 3 and 5. In this, your rest period will be between 30 seconds to 90 seconds. Now your rest time will drop, and as your rep ranges increase, your rest time will decrease.
Endurance
In this category, your rep ranges will be more than 12 or 12, and the volume of your set will be from 3 to 4. In this, your rest period will be between 30 seconds to 45 seconds. If your rep ranges are too high, then there is no need to increase the sets there. When your reps are very low, such as in the strength category, you can increase the sets there. you still have power and strength to do 7 to 8 sets.
So simple as that whenever you are building strength, you can increase the volume of your sets and drop your sets and rest period when your rep ranges are between 12, 15, 20. Your sets and rest period will decrease when your rep ranges increase.
If your goal is to build muscle, then you should be most focused on strength, but if your goal is to cut or fat loss, then your maximum focus should be on endurance. Athletes who play sports tend to focus on endurance and powerlifters concentrate on strength. But those who are bodybuilders work on strength, hypertrophy, and endurance, but they focus more on hypertrophy. If your goal is strength building, then apply less than eight reps. If your goal is stamina or endurance building, then apply reps above 12 and if you want both together then reps between 8 and 12. but I always suggest first take experience of strength build up your strength 2 to 3 months then build up your endurance 2 to 3 months later work on hypertrophy for 2 months.
These are quick information about strength, hypertrophy, and endurance, and with this information, you can choose rep ranges, set volume, and rest period according to your goals.
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