How many REPS are most effective to gain muscular strength?
Sets of 10-12 reps may improve strength, but generally strength gains are achieved most effectively with reps of 3-5 with heavier load. So, consider in subsequent training sessions to increase the load versus the number of reps performed resulting in a greater strength stimulus. It is important when load is increased the exercise is performed safely and there are no contraindications.
How many SETS are most effective to gain muscular strength ?
The evidence currently recommends 25-45 reps per muscle group per week. This equates to 5-9 sets per week per muscle group at 3-5 rep max. Progression in the initial stages will depend on the baseline capacity and the experience of the individual. For training novices, a more slow, progressive approach of 3 sets of 5 with a lighter weight is advisable.
How often do I need to train ?
Frequency of training is a balance between the amount required and the physiological adaptations to occur, recovery and the time you have available. To improve strength and the rep range the optimal frequency is 2-3 times per week.
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