1. Repeat the Movement
When you lift weights or work out, a repetition consists of completing the movement. If you do one curl, you complete one repetition, or rep. Most workout programs use a specific number of repetitions. When you finish the number of reps, you have completed one set. Each following set should contain the same number of repetitions. A basic lifting routine includes three sets of 12 to 15 reps.
2. Use Reps to Burn Fat
Do you want to use weightlifting as cardiovascular activity or to lose weight? Then you need to find the best weight to accomplish your goals and use the correct number of repetitions. For cardiovascular activity, pick a weight you can lift 15 to 20 times per set. To burn fat, increase the weight until you feel fatigued at the end of 12 to 15 reps. Work with your selected weight and do one to three sets. For cardiovascular activity, "super set" weightlifting exercises (alternate different exercises with no rest in between) so your heartbeat remains in the target range the entire time.
3. Build Muscle Mass
Most guys lift weights to build muscles. You should be in good physical condition before you start increasing your muscle mass. Muscles develop when you tear the fibers in the muscles and new fibers form. Tearing fibers is not the same as tearing muscles; one builds mass while the other injures your body. To build muscle mass, you want to fatigue your muscles within six to eight reps. You need to do a minimum of three sets per activity. When you reach eight reps without fatigue, increase the weight.
4. Recuperate Between Sets
The type of lifting you do determines how long of a rest period you need between sets. With some exercises, like pyramids, you increase the reps for each set. Set 1 begins with one rep, set 2 increases to two reps and so on until you reach the top of the pyramid. With pyramids, you don't rest until you finish the pyramid. When you lift to build muscle, allow your muscles to rest in between each set for 3 to 5 minutes. For cardiovascular activity, limit your rest time to 30 seconds or 1 minute. For basic planning, incorporate a rest time of 1 to 3 minutes.
5. High-Intensity-Train With Reps
As you build muscle mass and become experienced with lifting, you need to learn new techniques and change the way you do reps. Otherwise your body becomes used to the activity and reaches a plateau. With high-intensity training, also called single-set training, you perform one set and do as many repetitions as you can. With high-intensity training, you decrease the time needed to fatigue your muscles and keep your heart rate up while doing the exercise.
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