Definition Of Series And Repetitions

Definition Of Series And Repetitions

Series and repetitions are examples of jargon used in the gym to describe an exercise program that may be unfamiliar to you if you are new to weight lifting or strength training. Understanding the series and repetitions will help you design an exercise program that is effective.

Identification

The number of times an exercise is performed represents the number of series. The number of times each weight is lifted represents the number of repetitions. Three sets of 10 repetitions is a common protocol, which means that you will lift the weight 10 times, rest for 30 seconds to one minute, lift the weight again 10 times, rest and repeat for a third set of 10 repetitions.

Benefits

Series and repetitions provide a structure to your workout instead of just grabbing a weight and lifting it a random number of times and then re-drop it. Varying the number of sets and repetitions in the program and changing the weight used properly will make your muscles do not get used to it. There is no magic combination of sets and repetitions, so mixing them prevents your workouts from becoming a boring routine.

Types

Making three sets of 10 repetitions is a very common program design and is a good starting point. You can decrease the weight and do three sets of 15 to 20 repetitions, or increase the weight and do three sets of 8 repetitions. Bill Phillips, exercise guru and author of "Body for Life," suggests a more complicated but highly effective program design. Series 1: Start with 12 repetitions with a very light weight, rest for exactly one minute. Series 2: Increase the weight and perform 10 repetitions. Rest for a minute. Series 3: Increase the weight and perform 8 repetitions. Rest for a minute. Series 4: Increase the weight for the last time and perform 6 repetitions. Rest for a minute. Series 5: Reduce the weight back to the lightest original quantity and perform 12 repetitions. Do not rest. Go directly to series 6: Do 12 repetitions with a light weight of another exercise for the same part of the body.

The duration

You can vary your series and repetitions every six weeks or for each training, depending on your exercise objectives and individual preferences. Do not spend more than six weeks without doing it and challenge yourself in a new way.

Tips

Whatever number of sets and repetitions you choose, remember that at the end of the exercise, the muscle you are working on should be experiencing a significant amount of burning and discomfort. The sensation of pain means that you are challenging the muscle with enough intensity to be effective. If the effort and pain are too many and body suffers, stop.Doing it incorrectly can cause injuries.

Video Tutorial: How Many Reps AND Sets? - Build Muscle Quickly Using the Right Amount!.

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