Muscles need stimulation as well as proper nutrition and rest to grow and adapt. Weightlifting is one type of neural stimulation to spur grow. The number of sets and reps that you need to perform depends on your goals and training experience, since there is no one-size-fits-all format in exercise training.
Beginners
People who are new to exercise should perform a high number of repetitions to facilitate proper movement patterns and develop muscular endurance before exercising at a higher intensity. You should perform 12 to 20 reps for two sets per exercise. The exercise intensity should be enough to produce an elevated heart rate, perspiration and a small degree of fatigue. Train using this method for six to eight weeks, three times a week. The types of exercises should emphasize on basic, full-body movement patterns, such as pulling, pushing, squatting, rotating and lunging.
Bodybuilding
The goal of bodybuilding or muscle hypertrophy is to develop a large amount of muscle mass for protection, as in football and rugby players, or for aesthetics, such as bodybuilders. You need a large volume of work to produce muscle mass. Perform eight to 12 reps for three to four sets. Lift the resistance at a rate of two seconds and lower the resistance at a rate of three to four seconds.
Power and Strength
Strength training emphasizes how much work you perform during a training session, while power training emphasizes on how much work and how fast you perform the work. Both types of training entail a high component of neural stimulation and coordination and are ideal for power and strength athletes, such as baseball players and martial artists. Healthy older adults many also need power training to some degree to avoid accidents, such as fall prevention and quickly move away from incoming danger. Perform four to eight reps for three to five sets per exercise at high intensity. Given the challenging nature of the training, do not train more than two days a week unless you are an elite athlete and have training experience.
Considerations
Muscles would not grow with weight-training alone. You need proper nutrition and rest to allow your body to heal and repair. Eat a post-workout meal consisting of carbohydrates and lean protein within 15 to 30 minutes after your workout, sports dietitian Ellen Coleman recommends, author of "Ultimate Sports Nutrition." Give yourself at least 24 hours to active rest between training sessions. Active rest refers to performing light activities that help speed up the recovery process, such as yoga, brisk walking, stretching, dry sauna and light swimming.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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