Hypertrophy (Muscle Definition)
- 3 to 5 sets, 8 to 12 reps
Hypertrophy is defined as the enlargement of a tissue from the increase in size of its cell. If your goal is to improve your muscle definition, performing eight to 12 reps should be your go-to scheme.
This scheme helps you achieve the needed volume to facilitate muscle growth. Since the number of reps per set is lower than the endurance-focused scheme, you're able to strain yourself in a different way by adding weight.
Strength
- 3 to 5 sets, 1 to 5 reps
If your goal is to be able to lift the world, you must teach your body to lift heavy weight.
The best way your body can adapt to lifting heavy objects is to physically do it. This is best accomplished by performing sets with a very low number of reps and as much weight as possible (with good form).
Due to such a low number of reps per set, additional sets are often added to make up for some of the volume lost.
Bringing it All Together
The key to a getting the most out of your workout is understanding the what, when, and why's of lifting. Knowing how many sets and reps you should do is a key component to the recipe for success.
Always remember, the key to a personalized workout is knowing what your goals are. When you know your goals, you can easily tailor the workout to your specific needs.
Related Articles:
- How Long Should You Rest Between Sets?
- Should Your Muscles Be Sore After Every Workout?
- What's the Difference Between Circuits, Supersets and Intervals?
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