Successful bodybuilding creates well-defined and symmetrical muscles using precise resistance-training guidelines. For instance, bodybuilding requires adequate performance of sets and repetitions within each workout. While inadequate training promotes minimal adaptation, excessive training can cause injury, burnout and limited muscle development. Understanding set and rep suggestions for bodybuilding removes training confusion and enables efficient program design.
Bodybuilding Sets
Sets encompass the repeated performance of a given exercise. For example, you might execute one set of pushups, two sets of bicep curls or three sets of bench presses. While some exercise programs suggest one set of a specific exercise per workout, bodybuilding programs encompass multiple sets per exercise. For example, the book "ACSM's Resources for the Personal Trainer" by the American College of Sports Medicine, suggests bodybuilders perform three to five sets per exercise for optimal hypertrophy, or muscle growth.
Bodybuilding Reps
Repetitions signify the number of times you perform a given exercise within each set. For example, a set of 10 squats represents 10 repetitions, while 12 squats equal 12 repetitions. ACSM prescribes eight to 12 reps per set for bodybuilding. Generally, heavier lifting loads warrant fewer reps than lighter loads and require an additional set. In addition, you can vary the number of repetitions among muscle groups and various exercises. For instance, you should increase your lifting load if you can easily perform more than 12 good-form repetitions with a given weight.
Training Volume and Bodybuilding
Training volume -- the product of weight lifted, sets and repetitions -- can be calculated for a specific muscle group, workout session, or group of sessions. Of all possible training goals, hypertrophy, or muscle growth, requires the greatest training volume. Bodybuilders utilize many sets and moderate repetitions for increased training volume. Moderate repetitions, of eight to 12 per set, enable sufficient loads to be lifted. Although lifting 5 lbs. for one set of 20 repetitions equals a training volume of 100, lifting 30 lbs. for one set of five repetitions equals a greater training volume of 150. Therefore, load lifted, repetitions and sets performed must be expertly blended for adequate training volume.
Notes for Beginners
Novice bodybuilders should not attempt large training volumes associated with experienced bodybuilders. For example, a novice lifter can begin with one to two set of 10 to 12 repetitions per exercise -- during two full-body workouts per week. Less initial volume promotes gradual adaptation and acclimation to consistent weight training. Remember, an injury can curb your training program for weeks or months. In addition, starting with fewer sets and reps enables proper form development and reduces your initial post-exercise muscle soreness. As always, consult a doctor before starting an exercise program.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- "Science and Practice of Strength Training"; Vladimir M. Zatsiorsky and William J. Kraemer; 2006
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