how many reps and sets for back muscles?
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Choose Your Reps and Sets The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
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The Ideal Rep Range For Various Weight Training Goals 8-10 Reps Per Set = Muscle With Some Strength. 10-12 Reps Per Set = Muscle With Some Endurance. 12-15 Reps Per Set = Endurance With Some Muscle. 15-20 Reps Per Set = Mostly Endurance.
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To build prowess in your biceps and back muscles, use chin-ups as part of a workout progression. Once you can pretty readily do 12 to 15 chin-ups, move to multiple sets with 10 reps in each set. For a few weeks, do two sets of 10 chin-up reps. In the next few weeks add a third, fourth and even a fifth set.
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This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set. The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.
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['Chest – Barbell Bench Press – 4 sets of 8 reps.', 'Back – Lat-pulldowns – 4 sets of 10 reps.', 'Shoulders – Seated Dumbbell Press – 4 sets of 10 reps.', 'Legs – Leg Extensions – 4 sets of 10 reps.', 'Biceps – Barbell Bbicep Curls – 3 sets of 10 reps.', 'Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps.']
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Keep the set range to 12-20 sets (3-5 sets per exercise). Choose a weight that allows you to fail at 8-12 reps. Rest between 20-60 seconds depending on your level of fitness and the level of intensity you want to achieve.
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Timing: For maximum strength gains, do back squats as either the first or second strength exercise in your workout. Sets/Reps: For general strength and lower-body development, Benguche recommends 3–6 sets of 3–8 reps with moderate loading—70%–85% of your one-rep max (1RM).
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Guidelines for Achieving Effective Volume Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. Perform 40-70 total reps per muscle group per session. Achieve this rep range across 6-10 sets.
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If you want faster results, then it is advisable to combine ab roller workouts with other abdominal workouts. Stick to the sweet spot of three to eight reps per set to start, and progress up to three sets of 10 reps only once you have mastered your form and built strength.
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For most lifters, sets of 8-15 reps are nearly ideal for quads, and sets of as many as 20 reps can be done on machines because each rep doesn't take as long to complete and the back is not a limiting factor.
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Good mornings target your entire posterior chain—especially your hamstrings and lower back. Reps/sets for best results: Aim for 12 to 15 reps with a 5 to 10 pound weight for a sure-fire way to get the hamstrings, glutes, and lower back ready for heavier lifts like deadlifts and squats, Murrieta says.
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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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To get stronger, he recommends three to 10 sets, each consisting of one to six reps, and only two to five minutes of rest in between. To build muscle, he advises three to five sets and six to 12 reps, with only one to two minutes of rest in between.
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When bulking you should be making use of reps in the 3-6 range for strength and then reps ranging from 8 – 12 for hypertrophy. Total working sets for a session should be between 12 – 18 sets depending on what body parts are being worked that session.
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This belief primarily originates from the traditional rep range continuum. This continuum states that 1–5 reps are ideal for strength, 6–12 reps are ideal for muscle growth, while 13+ reps are ideal for muscular endurance.
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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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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.