Bodybuilding Tip - Ultimate Combinations Of Reps And Sets

Every fitness enthusiast looks for a magical way to build muscles or look shredded or to achieve their goals very quickly despite of knowing that there is nothing called magic in the world of bodybuilding & fitness. The hard work that you put in every rep and every set is what determines how close you are to achieving your fitness goals. In today's bodybuilding tip, we will cover the different aspects of sets and reps & help you reach your goal in the best possible way.

Just before we start with this bodybuilding tip, it is important to understand the meaning of weights, rest, reps & sets in terms of bodybuilding.

Weights are the kilos or pounds that you lift, it can be a dumbbell or a barbell or any machine with weights fixed. For eg – lifting a 5 kilo dumbbell with each hand would mean you've lifted a weight of 10 kilos.

Reps or Repetitions are the number of times you perform an exercise in one go before resting. For eg – doing 10 pushups back to back would mean that you've done 10 reps of pushups.

Sets are a combination of a certain amount of reps. For eg – 10 reps of pushups makes 1 set.

Rest is the duration between 2 sets when you are not performing any exercise.

Combo 1 – 3 or 4 sets of the same reps & same weight

This is believed to be the most common combination of sets and reps for beginners in the initial phase of training. You must have heard your trainer or other gym buddies saying 3 sets of 12 reps or 4 sets of 10 reps. In this combo, you need to select a particular weight (generally a light weight) and do the same number of reps per set & ideally rest for 30 to 60 seconds between reps. The main advantage of this combo is that your body gets used to the right form for performing the exercise and we all know that the best results are obtained when the exercise form is right.

Combo 2 – 3 or 4 sets by adding weights & decreasing reps

A combo which is suitable for intermediate and even advanced level fitness freaks, this combo is probably one of the best for serious muscle building & weight gain. You start with a light weight and perform certain number of reps. You increase the weight and drop the reps & go on for 3 to 4 sets. The rest time can vary from 30 to 90 seconds. For eg – When you perform a Dumbbell Bicep Curl, you start with 5 kilos and do 12 reps for set 1, you move on to 7.5 kilos and do 10 reps for set 2, you finish with 10 kilos and do 6-8 reps for set 3 (with a proper rest between each set). The main advantage of this combo is that it helps you bulk up and gives you the extra push that you need. Your body balance remains in place and your muscles can adjust to the difference in weights to give you great results. This bodybuilding tip is practiced by athletes across the globe.

Combo 3 – 2 or 3 sets of heavy weights & less reps

This combo is only meant to be for advanced & professional fitness enthusiasts, for the ones who are into serious bodybuilding or fitness modeling or competing. This combo requires you to lift heavy & to do only 3-6 reps per exercise. Here, we don't focus on the time or number of reps, the main focus is on the weight and the form. The main advantage of this combo is that it gives you extreme muscle strength & helps your muscles grow. In this combo, every rep is tough & challenging and it requires a great amount of dedication to reach this level. Ideal rest time between each sets in between 1-3 minutes.

Combo 4 – 1 to 3 sets of any weight till failure

This combo is widely used by all bodybuilders who compete on stage & even by professional fighters and wrestlers. In this combo, you select the best possible weight as per your convenience (light, moderate or heavy) and perform reps till you feel you can't do any more reps. You may perform 3 reps or 300 reps depending on the weight you choose however, you can only stop once you reach a point of muscle failure where you feel that this is everything you could have given for this set. You are free to change the weight in every set and to challenge yourself in the best possible way. This combo makes you know and challenge your limits & helps you improve on your performance. The ideal rest time varies between 1 to 3 minutes depending on your weight and the number of reps. This bodybuilding tip is not recommended for beginners as it may lead to injuries.

So that's it for today's bodybuilding tip, choose the best combo and make sure to give your all in every rep and every set. A personal advice would be to go in the same order (Combo 1 to 2 to 3 to 4) as you improve your fitness level. There is no harm if you do 3 or 4 sets of the same reps, as long as you're happy with the results & with your dedication.

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May 15, 2019


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