3 sets of 10 or 3 sets of 12?

Ask someone what they do for a workout. They may do full body, they may to body part splits. However, I can guarantee you that 99% use the same rep scheme. How often do you hear of people always doing 3sets of 10 reps, over and over again.

Now, don't get me wrong, for first time fitness goers and "general" conditioning there is nothing wrong with 3 sets of 10 or any similar rep scheme. However, your body will get use to that volume and you will quickly hit a plateau if you don't change it. The process of changing your volume, load, and rep scheme is known as periodization. A good program is periodized so the rep scheme is always changing, keeping the body guessing.
So, how many reps is good? Well, it depends on your body, your goals, and the exercise completed. Here is a general guideline that is used:

Power: 1-3 reps
Strength: 3-8 reps
Hypertrophy: 8-12reps
Endurance: 13+ reps

So, base that with your goals. If you are a football player looking for power and strength why are you wasting your time squatting 3 sets of 10 reps. Maybe a better load is 5sets of 5 reps. Same goes as someone looking for hypertrophy and definition. Completing reps of 6 will get you strong as hell, but muscle symmetry, unlikely.

This is just a guideline. Everybody is different. Some people may gain tremendous strength with 5 sets of 5 while others it may take something like 4 sets of 8. Those above numbers are just guidelines and overlap + or - a few depending on the person.

The idea here is to take a look at your program. Have you been doing the same rep scheme over and over again? Do you have the same volume for your squat compared to your biceps curl? Each exercise is meant for something different and should have a matching rep scheme. Keep your body growing and periodize your program.

If you would like more information on periodization or would like a program designed for you please contact me.

Best,

Doug Spurling, NSCA-CPT
dspurling@une.edu

Give it a little shake and bake!

Mix it up! So many people go into the gym on a regular basis which is great. The problem is, they do the same damn thing every single workout. Don't be afraid to mix it up. Change the exercises you do, change the order you do them in, change your reps, your sets, anything to shock your body. That's all it is. In order to see results in the gym your body needs have stress placed on it. That stress being the weights in your hands. However, if you do the same thing day in and day out your body will soon no longer realize that as a stress and thus no adaptations will occur. So, to keep your body guessing and in a state of "shock" change your routine up. Whether that be doing super sets, or simply changing the order you complete your workout in. Any type of change will cause a different stress to your body and thus your body will react in a positive way!

Questions? Shoot me an e-mail.

Have great long weekend!

Best,

Doug Spurling
dspurling@une.edu