Start with one set of 8 to 12 repetitions (reps) for the first four weeks. When choosing weight, remember that the last 2 or 3 reps should be very difficult. Increase to 12 to 15 reps for the next four weeks.
If you want to build or maintain muscle while you lose body fat, you need to be lifting in the hypertrophic set/rep range. That's right, you need to be using a weight that allows you to complete 3 – 5 sets of 8 – 12 reps with 60 – 120 seconds rest between sets.
Heavy weight: Start around 75 to 85 percent of your one-rep max. For example, if your max on squats is 125 pounds, try a weight that falls anywhere between 90 and 110 pounds. Medium/light weight: These should be around 50 to 70 percent of your one-rep max, with the light weight being closer to 50 percent.
Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.
Do more with less – adopt a routine of more reps with lighter weights. You don't need to work with very heavy weights to develop lean, toned muscle. For example, two sets of bicep curls with a 5 or 8 pound weight will help you tone without bulking up.
Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.
Reasoning: A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension.
The best rep range for building muscle
Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance.
For those looking to develop large muscles, they will likely opt for a heavier weight, while people who want to get lean will stick to something smaller. The truth is, there's no correct strategy -- both are valid choices. Lifting heavy dumbbells, kettlebells and barbells will certainly make you stronger.
You can achieve lean muscle, tone up, or get some definition with light AND heavy weights. It is a myth that light weight is for toning and heavy weight is for bulking. In fact, lifting heavier weights boosts metabolism and burns more calories than lighter weights so you burn more fat and achieve more definition.
Sets & Reps: Rules To Follow To Get Ripped
Moderate (10-15 reps) and higher rep training (15-30 reps) should be done as well to increase overall training volume, work performed, and help retain as much lean muscle mass you can during a diet.
Fact: Light weights with high reps alone don't tone muscle or burn fat. People often use light weights and high reps exclusively when aiming to lose fat, but this is a huge mistake — especially if you want to have toned muscles, because lifting weights doesn't stimulate muscles enough for fat loss.
Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps. The amount of time your muscles stay strained beneath a certain amount of weight will lead to an increase in muscle size.
In general: For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps. To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level.
Three sets are not enough to build muscle. Increasing the number of sets of each exercise, even while only performing 10 reps, can build muscle because you will be pushing your muscles to fatigue because they are under tension longer. Don't stop at 3 sets but complete 4 or 6 or 8.
The common belief is that high reps magically gets rid of fat. While high reps with light weight to fatigue can create a muscular response, it does not necessarily remove fat better than low reps with heavy weight.
Lifting weights requires more supervision and instruction for maximum benefit and avoidance of injuries than cardio exercise. Using weights alone without cardio, you will most likely develop bulk instead of a toned and streamlined body.
High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. Similarly, low-rep sets build neuromuscular and CNS efficiency.
So a key part of how to get toned without bulking is to use lighter weights. For best results, incorporate a combination of light weight days and moderate weight days. Perform exercises for a higher amount of reps and less sets. This will help you achieve muscular endurance and toning.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.