While lifting weights, the workout plan mostly depends on the number of sets and reps that you do. But what are these and why are they important? Read on to know what is the ideal number of sets and reps that help you reach your training goals.

In this age and era of everyone hitting the gym to show off their chiseled bodies, you should you be left behind? While it is always a good idea to get help from experts – fitness trainers, coaches, and exercise psychologists, there is always a doubt lingering in the minds of most people – what is the ideal number of sets to gain muscle faster?

While strength training is a great way to achieve better balance and weight management, incorporating it into your exercise routine is a no-brainer. According to experts, if your ultimate strength training goal is to grow muscles you need to make sure you do not fatigue them to ultimately build a bigger physique.

Strength training depends on a lot of factors, which include your fitness level and goals. It should be clear that the more weekly sets you perform, the more muscle mass will increase.

What is the difference between reps and sets?

Both reps and sets differ only at one level – resting. When you exercise simultaneously, it is known as a rep. However, when you finish doing an entire cluster, it is called a set which is followed by a period of rest.
When adapting your reps and sets scheme, you want to keep your goal in mind.
Experts say when doing power training, the focus should be on high force and velocity, and for that, you should combine a strength exercise with a power move.

What are the optimal number of reps and sets?

When it comes to the optimal number of reps for hypertrophy, volume is of utmost importance and so, experts say 3-6 sets of muscle movement in 6-12 reps along with a rest period of 2-3 minutes is ideal at one time.
Similarly, for strength training, 2-3 sets in 5-8 reps with a rest time of a minute is perfect. For weight loss, you should do at least 3 sets in 10 reps each with a rest period of 90 seconds.

Experts believe that heavy lifting for a longer time does help in making stronger muscles, but longer sets are more effective in breaking down a muscle group.

Ways to maximize your routine

While following a routine, make sure to prioritize:

Rest periods

Experts swear by the good rule of thumb, which is the more you lift, the longer rest you should take between sets. In lower rep ranges, aim for at least 2 minutes between sets. In higher rep ranges, aim for 30 seconds to 1 minute.

Weight

Make sure the weight you lift challenges you till your last rep. If the last rep isn’t hard to get through, you’re not lifting enough weight.

Recovery period

According to experts, not just the recovery period, but the food you eat is equally an important part of an ideal workout. Eat a well-balanced meal with uninterrupted and regulated sleep to get maximum results.