The ideal number of sets and repetitions for a male weightlifter depends upon his fitness level and intended goal. A strength-training regimen varies slightly from one designed to build muscle size. So the first step is to determine what results you want to get from your weight-training program. There are other factors involved in determining your optimal number of sets and reps, but you will be able to figure this out as you go.
Novice Lifters
Joseph A. Chromiak, Ph.D., C.S.C.S., of the National Strength and Conditioning Association, says novice weightlifters should do a total of eight to 10 different exercises per week to complete a full-body program. These exercises can be divided up among two or three days per week. The ideal number of sets for beginners is two to three per exercise. Each set should consist of five to 12 repetitions; it's best to vary the exact figure from time to time for maximum strength gains.
Experienced Lifters
Unlike for novice lifters, Chromiak suggests advanced lifters exercise each of the major muscle groups twice per week. You should still choose a total of eight to 10 exercises to create your weekly program, but complete up to five sets of each exercise rather than a maximum of three. Again, vary the number of repetitions every few weeks for maximum efficacy; three to 12 reps per set is ideal for experienced lifters. As a general rule, the more weight you lift the fewer number of reps you need to do per set.
Muscle Size vs. Strength
Training for strength is slightly different than training for hypertrophy. You can build strength by using heavier weights and a relatively low number of reps. Men looking to build muscle size, however, should aim for eight to 12 reps per set. In both cases, you need to use enough weight so that you struggle to complete the final rep. It's best to vary the type of training you use to get an all-around better result. Ever few weeks, change the amount of weight and/or number of reps you use for each exercise.
Weight
Determine how much weight is ideal for each exercise by first figuring out your one-rep max of each. This figure is the amount of weight you can do in one rep. Make sure to have a spotter on-hand to help you. Novice lifters should use 65 to 85 percent of his one-rep max to complete each exercise, according to Chromiak. Advanced lifters should use 70 to 90 percent of his one-rep max to complete each exercise. For instance, a 200-lb. one-rep max on the bench press would have a novice lifter doing sets lifting 130 to 170 lbs. and an experienced lifter working with 140 to 180 lbs.
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