Now you may ask what if I am looking to gain both size and strength? Cycle periods of low-rep training and high-rep training into your overall program, while progressively trying to increase your strength and perfect your exercise form every time you lift. This system requires more time to recover in order to replenish the energy stores, typically around 3 minutes. Training at a higher intensity requires a different energy system than working for endurance with higher rep training. Imal, around 4-8 reps per set while increasing the amount of rest time to 2-5 minutes. The number of reps should be kept to a min

The number of sets can be backed off to three to five per exercise. Two to three different exercises per muscle group will suffice. With the higher intensity, not as many exercises are nĮeded.

Increasing muscular strength involves training at a higher intensity. Repair begins, which causes the muscle to grow back larger. These muscle fibers are broken down throughout the course of your workout. Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. This type of training is referred to as hypertrophy training. Complete three to five different exercises per muscle group, with three to six sets of each exercise. The number of reps should be kept around 8-15 with rest periods no longer than 30 seconds to two minutes. Training to gain size is associated with high reps consisting of shorter rest periods between each exercise. The two most common results people look to achieve from working out are gaining size and strength. The benefits associated with strength training are: 1) increase in lean body mass 2) increase in metabolic rate 3) increase in bone density 4) decrease risk of injury and 5) building back lost muscle tissue that commonly occurs with aging. However, most people that enter a gym for the first time do not know how many sets or repetitions to complete in order to achieve the maximal results. Strength training has tremendous benefits for people of all ages.

Rest time between reps