Achieving different goals and results from working out your muscles requires different parameters to follow, reports the National Strength and Conditioning Association. You can train muscular strength, endurance, hypertrophy and power by switching up the amount of repetitions performed at certain intensities and the rest allotted between sets. The American College of Sports Medicine suggests using eight to ten sets per muscle group as a minimum and train at least two to three times a week to see significant results from working out your muscles.
Targeting Strength
To increase strength, the National Strength and Conditioning Association suggests performing one to six sets per exercise, with six or less reps in each set. Two to three sets is optimal, as the American College of Sports Medicine has found that there are insignificant gains made in muscular performance per exercise after performing a third set. Each set lifted should be 85 percent or more of your one-rep maximum for that exercise in terms of intensity per set. You should rest between two to five minutes in between sets.
Targeting Endurance
Training muscular endurance has you doing high amounts of repetitions with a decreased resistance. The National Strength and Conditioning Association recommends that you perform two to three sets using 67 percent or less of your one-rep maximum for each particular exercise. Perform 12 or more reps per exercise to increase muscular endurance. The American College of Sports Medicine has found that repetitions over 15 per set have shown insignificant gains in muscular endurance ability, but reps over 15 can also aid in aerobic capabilities. Rest a maximum of 30 seconds in between sets when training muscular endurance.
Targeting Hypertrophy
Hypertrophy is the increase in muscle fiber size, which creates larger and more defined muscles. The National Strength and Conditioning Association reports that performing two to six sets, with six to 12 reps per set and at 67 to 85 percent of your one-rep max per exercise optimizes muscular hypertrophy training. Rest 30 to 90 seconds in between sets when training for muscular hypertrophy.
Targeting Power
Training muscular power allows for you to move a weighted resistance in a quick, explosive effort. Training for power typically involves multiple muscle groups, using free weights and using core muscles. According to the National Strength and Conditioning Association, you must perform three to five sets per power exercise. When training to increase maximum power for one rep, you should use 80 to 90 percent of your one-rep max and perform it one to two times in a set. Then you should execute three to five reps using 75 to 85 percent of your one-rep max per exercise if you wish to increase your maximum power for multiple repetitions. Rest two to five minutes in between sets when training for both a single-effort increase and a multiple-effort increase.
References
- "ACSM's Guidelines for Exercise Testing and Prescription, 8th edition"; American College of Sports Medicine; 2009
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2008
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