how many sets and reps for bigger glutes?
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A Workout Designed for Mass Select three to four compound glute exercises to include in each of your workouts. Start out by doing three sets per exercise and gradually increase your volume to four, then five and finally six sets. Each set should consist of at least six, but no more than 12 reps.
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Getting It Right. Hip abduction exercises can be performed two or three times per week, with at least a day of rest in between. Aim for two to three sets of eight to 12 reps to begin with, with a one minute rest between sets. Increase the number of reps as you gain in strength and the exercise becomes easier to perform ...
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['Target a rep range of 6 – 12 reps per set.', 'Aim for 3-5 sets.', 'Rest time between sets should be short, about 60 to 90 seconds.']
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10 Sets of 3 Reps Strong athletes can handle more volume with heavy weights. Ten sets of three reps allows for lots of heavy, low-rep sets to build massive strength and keep perfect form. This rep scheme works best with barbell lifts like the Squat, Bench and Deadlift.
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The rule of thumb for gaining size is to use a rep range of 8-12. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. I experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps.
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About 6 sets a week seems to be the minimum for quads, but that's for deep squats. If you start doing leg presses or leg extensions to conserve gains, your minimum set numbers will need to be higher. MEV: The minimum effective volume for most individuals seems to be about 8 working sets a week.
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If you're looking to get bigger: Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.
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Take the classic pushup. Most folks opt for some version of 3 sets of 10 reps (or 15 or 20). Or they just do as many pushups as they can.
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['Endurance: 12+ reps per set.', 'Hypertrophy (bigger muscles): 6-12 reps per set.', 'Strength (dense, powerful muscle): 1-5 reps per set.']
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Train like a bodybuilder: If you're looking to maximize muscle size, target 8-12 reps per set (on average) and choose multijoint movements like the bench press, squat, overhead press, bent-over row, and deadlift, which recruit more total muscle mass than single-joint moves, thus allowing you to lift heavier weights.
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For front squats, I find that 3-5 sets in the 1-5 rep ranges are ideal. For beginners, 3 sets of 8 reps is a good starting point. As time advances, the loads will increase and the reps can decrease. If front squatting once per week, 5 sets of 5 can be very effective.
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the general rule for the glutes is to train them on to five times per week and the happy medium like I said the start is my guess is two to three times per week and you might be thinking to yourself why is there such a broad range from the one to five as per week and this is what I said before about the specific ...
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If you are looking for hypertrophy I would say stick to the 8-12 rep range for 3-5 sets per exercise. If you are looking for strength / powerlifting you are going to want to look more at speed and explosiveness along with lower rep ranges and higher weight.
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SETS AND REPS Start with crunches and, once you gain core strength, you can add sit ups to your workout routine. Do 2 or 3 sets of 12 to 16 reps and, if you want to increase the challenge, advance to roll ups.
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Three to four sets of eight to 10 reps is a good range, Trink says. Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. “The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says.
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Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. “The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says. You should aim to have one rep in the tank after each set, she says.
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Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.