Reps Sets and Timing

Sets, Reps and Timing.

Your training program has workouts with different sets and reps.

Here's what you need to know.

  • The amount of weight you lift will be determined by the number of reps you have to do.
  • As you lift heavier, you can't lift as many reps.
  • As you get stronger, you can either do more reps at the same weight, or increase the weight

    Here are some quick guidelines to follow:
  1. The fewer reps you do, the longer rest you need. 
  2. If you're lifting quite heavy and doing less reps, you need to give your muscles longer to recover before you'll be able to lift the heavy weight again.
  3. If you don't have the time to sit around and rest, you can alternate between upper body and lower body exercises with much less rest in between.
  4. If you can perform many more reps than you are aiming for, the weight you are lifting is too light, and if you cannot reach your target reps, it is too heavy.

Focus on technique vs load or speed

We must master technique before playing with speed. The amount of time a muscle is under tension can significantly alter the result of training gains.

One of the biggest contributions to bad technique in the gym is executing the exercise too quickly. This is generally associated with the eccentric (negative) phase of a lift where the biggest mistake is gym goers use the speed of momentum to lift the weight.

Research has repeatedly demonstrated that training with controlled movement helps the body to stabilise itself. By emphasising both eccentric and concentric (up and down) phases of each movement a slower, more controlled velocity we focus heavily on stabilisation and place greater demand on connective tissues, which better prepares nervous system for functional movements.

For muscles to be working properly (getting stronger) they need to be first initiated from the nervous system.