What is the right number of repetitions when doing a fitness activity?

[sky]

1 is somewhat absurd
2 is not enough
3 is a good start and a stable number for legs of a stool
4 is just too much 2 times 2
5 is a solid prime but still not enough
6 is getting there and is two solid sets of three
7 is a royal number but a little too sharp around the edges for me
8 is too divisible
9 is three rounds of three which is attractive in an odd way
10 is a standard but implies conformity with the base ten dogma
11 is mysterious and other worldly
12 is a good combination of sets of three and sets of four, it is enough to get your blood flowing and is easy to double, treble or quadruple

I vote for 12. I can count that high and also split it into two sixes.

[FBeyer]

The first question you should ask yourself is: What are you trying to accomplish?

Barbell Power Cleans: 3
Deadlifts/Squats: 5
Kettlebell swings: ~250

I advocate FavNum * exp{ |sqrt(-1)* dot(j,i)+t | }

where j is a vector in Eucledian space pointing from your TV and i is a Unit vector pointing to your barbell setup and t is time is seconds from from reading this post.
Thusly, you get a phase shifted, oscillatory number of sets that oscillates between 0 and your favorite number: FavNum.

Your sets will therefore look like:

[BRUTE]

don't listen to FBeyer, that's just nonsense.

the answer is 4.

[Chad]

Depends entirely on your goals and your genetics.

[henrik]

You could base it on time rather than the # of repetitions

[JL13]

If you want to look like this:



Then the answer is 3-5. At least according to his trainer.

[Solvent]

https://commonstrength.files.wordpress. ... chart1.png

I tried to hotlink the image but it's too wide, you'll have to click through.

Credit to Rippetoe and Kilgore. I think the science is a little old now, knowledge evolves, but it's still a good guide.

[BRUTE]

If you want to look like this:



Then the answer is 3-5. At least according to his trainer.

what exercise for the adamantium claws? lat pull-downs?

[FBeyer]

If you want to look like this:

Then the answer is 3-5. At least according to his trainer.

what exercise for the adamantium claws? lat pull-downs?

Curls bruh! And 'shop.

[jacob]

Two points:
1) The right number for one fitness activity is not the same as the right number for another activity.
2) Each individual is inherently more talented for some fitness activities than others.

The answer to (1) has largely been worked out, which means you can get more or less right protocol from any kind of book, dvd, or coach. Of course the correct answer for the individual (see 2) with regards to (1) falls into a range, but generally, you won't see any strength-coach recommend that the correct way to get stronger is 1 set of 5000 reps with the 2 pound dumbbell. Nor will a running coach have you do 5 sets of 5 steps wearing lead shoes. However, strength athletes might endlessly debate the relative merits of 1-1-1-1 vs 5x5 vs 3x10 for reasons of (2).

The answer to (2) takes much longer to work out. By fitness activities I mean the match between bodytype (ecto, endo, mesomorph), the distribution of fast and slow twitch muscle fibers, and the performance of your ATP, lactic acid, and aerobic systems relative to each other. For directly competitive sports, also physical dimensions, e.g. long arms/short legs for swimming and the other way around for running.

[BRUTE]

3)optimal rep range depends on goal - strength, hypertrophy, strength endurance, endurance..

[zarathustra]

Yes it really depends on your "sport" and what you are trying to achieve. Sometimes you do fewer reps at higher weights. Or a hell of a lot more at lighter weights. Or sometimes you just focus on improving the form on the same number of reps or try the same number of reps slower or with a slightly different position or with different footwear or different "gear", etc.

You could stay at the same weight for a lift and do it ten or more different ways to get a different response/challenge!

But I hate that type of answer because it isn't very helpful.

If you are asking the question I think it means you just need to jump in and get your feet wet and learn.

What are you looking for? Strength? Size? Fat loss? Overall fitness? Just get started?

My advice is to pick a program and stick with it for at least a few months and just be consistent. Then, if you'd like, you could try another program for a few months. After using a few different programs you will start to understand the purpose of lower reps vs. higher reps and when you should use each. and you'll know more what you like and don't like! I started out doing Crossfit and after a year knew I just loved the big heavy lifts and wanted to focus on getting better at them.

As a wannabe powerlifter, my main lifts get higher weight but fewer reps. Then I do "assistance" lifts/work that is lighter but helps support and improve those main lifts and I will use more reps for those.

I recommend Jim Wendler's 5/3/1 which focuses on 4 compound lifts (bench, squat, deadlift, & military press) and helps you slowly build strength in a sustainable way and can make you shitty-strong.

[sky]

I advocate FavNum * exp{ |sqrt(-1)* dot(j,i)+t | }

+ 100,00 internets

[steveo73]

Just to add the correct answer to this thread. The answer is 2.

[JL13]

Just to add the correct answer to this thread. The answer is 2.

1 warm up rep and one cool down rep.

[enigmaT120]

If you want to look like this:

Image snipped.

Then the answer is 3-5. At least according to his trainer.

That surprised me, as I had thought that low reps like that would have made him a lot bigger, not just really ripped. I think it's quite possible that I don't know what I'm doing. I mostly lift weights so that I'm strong enough to limb and yard trees out of my woods by hand, without injuring myself. I aim for 15 - 20 reps, one set of each exercise. I'm not getting stronger as fast as my trees are getting bigger, so I'll end up winching them out eventually.

[steveo73]

Just to add the correct answer to this thread. The answer is 2.

1 warm up rep and one cool down rep.

I should have qualified this. It should also be done @ 25% of your max. For instance I do 2 quarter push-ups.

[FBeyer]

If you want to look like this:

Image snipped.

Then the answer is 3-5. At least according to his trainer.

That surprised me, as I had thought that low reps like that would have made him a lot bigger, not just really ripped. I think it's quite possible that I don't know what I'm doing. I mostly lift weights so that I'm strong enough to limb and yard trees out of my woods by hand, without injuring myself. I aim for 15 - 20 reps, one set of each exercise. I'm not getting stronger as fast as my trees are getting bigger, so I'll end up winching them out eventually.

Fact:
Looking ripped is due to low body fat.

Bro science:
Strong is 3-5 reps. (See Rippetoe & Kilgore)
Big is 8-10 reps (See Any bodybuilding reference)