If your goal is hypertrophy, for example, lifting primarily in the 6 to 12 rep range will help you target your type II muscle ...

Arnold Schwarzenegger does a 360-rep finisher and calisthenics warriors go until they drop—but how many reps are actually ...

For example, if you want to swell your triceps and activate those deltoid muscles in your shoulders, you might do three sets of 10 reps of the bench dip. You’ll start with your first set ...

And then the next week, a set of 12, then 11, then 10. Keep at it until you can do three sets of 12 reps (or whatever the top end of your target rep range is).

This range balances strength and endurance, promoting muscle growth through tension, muscle damage, and metabolic stress. But sets and reps are just part of the equation.

“People get focused on the weight on the bar because of the term ‘load’ in progressive overload,” says Norton, but more reps is also a form of progressive overload. Adding more “hard sets,” or those ...

To strengthen the endurance of your muscle fibers, lift lower weight for a higher rep range, something like 12 to 20 reps, and complete two to four sets, Belgrave says.

By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.

Rest as needed between sets. Since you can do 15 reps now, try to get 15 or more on your first few sets and strive to keep each ensuing set in the double-digit range until you reach 100 reps.

Trainer: This Popular Arm Exercise Is a Waste of Time. Here’s What To Do Instead first appeared on Men's Fitness on Jul 24, ...

Conditioning played more of a role in the last two sets for this group, resulting in a significant reduction in performance. This group also could do fewer than 4-5 reps of body-weight bench ...