Number of Reps in a Set

There's no fixed rule about how many reps should be done in each set since the body eventually adapts.

If a generalization can be made, this might be close:

1-4 reps	6-12 reps	12-20 reps
Strength	Mass / Hypertrophy	Streamlining / Toning
"Powerlifting"	"Bodybuilding"	"Endurance"
little cardio or sprinting	Sprint-Interval Training	Cardio, Marathon, Triathlon, Cycling
Hardly winded	Anaerobic	Aerobic
Workout time = mostly rest	Little, measured rest	No rest

.

A

B

C

If one does too much A or already looks like A, more C would be appropriate

If one does too much C or already looks like C, more A would be appropriate

Equal amounts of A and C average out to B

Too much B all the time is not as effective because the body adapts.

Cycling A and C with B, periodically, helps break through plateaus. This is called Periodization.

Lifting heavy weights all the time is not the best way to build muscle

The body adjusts if you lift heavy weights everyday, preventing you from progressing in your strength training. In addition, lifting heavy weights on a regular basis increases the potential for muscle pulls and strains. Exercise physiologists recommend "periodized" schedules in which you vary your weights in two- to four-week cycles in order to stimulate optimal development of bone, muscle and other tissues.

DOS

1. Do vary your workouts.

We recommend you alternate among light workouts, moderate workouts and heavy workouts. Sometimes women use very light weights because of the fear of getting too muscular. In reality, most women don't have the hormones to get the type of muscles that men can develop, but they will lose fat just under the skin and have more definition of their muscles.

You just can't go in and lift heavy weights everyday, either, because they body gets used to it and you won't progress. Lifting heavy weights can also increase the potential for muscle pulls and strains. Through the use of what we call periodized schedules, where you have variations, either from workout to workout, or over two- to four-week cycles, you can expose the body to different types of workouts that will stimulate optimal development of bone, muscle and other tissues.