1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,360 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip. 3 00:00:18,480 --> 00:00:22,079 Speaker 1: How many sets and how many reps? Should I do? 4 00:00:23,079 --> 00:00:27,440 Speaker 1: Such a common question. I have talked about this other 5 00:00:27,480 --> 00:00:31,280 Speaker 1: podcasts on strength training, but it's a perfect topic to 6 00:00:31,440 --> 00:00:32,960 Speaker 1: pull out for a thick tip for those of you 7 00:00:32,960 --> 00:00:37,120 Speaker 1: who just want those mini snackle bowl pieces of advice. 8 00:00:38,240 --> 00:00:41,120 Speaker 1: That's when I have gotten for years, will continue to 9 00:00:41,120 --> 00:00:44,159 Speaker 1: get for years. I get it. I'm gonna help you 10 00:00:44,200 --> 00:00:47,040 Speaker 1: with that. So sets and reps. So we're talking about 11 00:00:47,040 --> 00:00:53,280 Speaker 1: strength training, traditional strength training, and even the terms sets 12 00:00:53,280 --> 00:00:57,040 Speaker 1: and reps. They're often used interchangeably incorrectly. People aren't quite 13 00:00:57,040 --> 00:00:59,240 Speaker 1: sure what a set is and what a rep is. 14 00:01:00,280 --> 00:01:03,480 Speaker 1: So a rep is a repetition. Right, If you're doing 15 00:01:03,520 --> 00:01:07,640 Speaker 1: bicep curls every time you bring your weights up towards 16 00:01:07,640 --> 00:01:11,640 Speaker 1: your shoulders, that is one rep, and you're going to 17 00:01:11,720 --> 00:01:13,560 Speaker 1: do a handful of those. I will tell you how 18 00:01:13,560 --> 00:01:16,399 Speaker 1: many for what reason, and then when you rest, that 19 00:01:16,560 --> 00:01:22,640 Speaker 1: is one set. So repetitions and sets. The quick answer 20 00:01:23,160 --> 00:01:26,240 Speaker 1: is the one I give at the start of almost 21 00:01:26,240 --> 00:01:29,040 Speaker 1: every show with a topic like this. It depends, of course, 22 00:01:29,400 --> 00:01:33,520 Speaker 1: it depends on your goals. But I'm going to give 23 00:01:34,000 --> 00:01:36,759 Speaker 1: this fit tip answer to those of you who have 24 00:01:37,560 --> 00:01:40,640 Speaker 1: the basic goals that so many of you do. To 25 00:01:40,840 --> 00:01:44,959 Speaker 1: build muscle, to build strength, to lose weight, to prevent injury, 26 00:01:45,240 --> 00:01:48,840 Speaker 1: to improve your activities of daily living, you know, to 27 00:01:49,080 --> 00:01:52,680 Speaker 1: improve how you play your recreational sports, all of those things. 28 00:01:52,720 --> 00:01:55,760 Speaker 1: And there is some deep, you know, science into all 29 00:01:55,800 --> 00:01:58,360 Speaker 1: of this, and you know it's gray, but that doesn't 30 00:01:58,400 --> 00:02:01,440 Speaker 1: help you. You need to take a ways you go whatever. 31 00:02:02,600 --> 00:02:07,400 Speaker 1: So for the vast majority of people who have those goals, right, 32 00:02:07,440 --> 00:02:09,840 Speaker 1: you're gonna do strength training a couple of times a week. 33 00:02:10,080 --> 00:02:12,799 Speaker 1: You want to do, let's be honest, the least amount 34 00:02:12,840 --> 00:02:17,560 Speaker 1: possible with the greatest gains. It's still around ten to 35 00:02:17,600 --> 00:02:23,560 Speaker 1: fifteen repetitions. Ten to fifteen repetitions. Now there's science and 36 00:02:23,600 --> 00:02:27,040 Speaker 1: there are people that are going to do less repetitions, 37 00:02:27,160 --> 00:02:30,400 Speaker 1: and generally speaking, when you do fewer repetitions, you increase 38 00:02:30,440 --> 00:02:33,600 Speaker 1: the weight. So football players, people working on strength things 39 00:02:33,639 --> 00:02:37,200 Speaker 1: like that. Different sports. You know, people trying to lift 40 00:02:37,240 --> 00:02:41,680 Speaker 1: heavy max prs that's different, one to six reps, all 41 00:02:41,680 --> 00:02:45,760 Speaker 1: that kind of stuff. And then there's endurance athletes and 42 00:02:46,240 --> 00:02:48,840 Speaker 1: different kind of protocols where you may do more than 43 00:02:49,040 --> 00:02:52,120 Speaker 1: fifteen reps. But that's not the vast majority of you listening. 44 00:02:52,600 --> 00:02:58,560 Speaker 1: That's a different show. So ten to fifteen repetitions and 45 00:02:58,600 --> 00:03:01,920 Speaker 1: one of the most important caveats there that I have 46 00:03:02,680 --> 00:03:06,720 Speaker 1: said this line for decades now, where the last few 47 00:03:06,760 --> 00:03:13,800 Speaker 1: repetitions are difficult without losing form, and that's what's known 48 00:03:13,880 --> 00:03:20,040 Speaker 1: as muscular failure, not technical failure. Last few repetitions are 49 00:03:20,160 --> 00:03:25,280 Speaker 1: difficult without losing form. I cannot stress how simple that 50 00:03:25,480 --> 00:03:30,880 Speaker 1: phrase sounds, yet how important it is, and how few 51 00:03:30,919 --> 00:03:35,360 Speaker 1: people actually do it right. So you have to choose 52 00:03:35,520 --> 00:03:38,240 Speaker 1: the correct amount of weight for every exercise you do. 53 00:03:38,680 --> 00:03:42,120 Speaker 1: And now again i'm talking traditional strength training, whether it's machines, 54 00:03:42,360 --> 00:03:46,520 Speaker 1: free weights, bands, body weight gets a little different. You're 55 00:03:46,520 --> 00:03:48,960 Speaker 1: not gonna do maybe ten to fifteen reps of push ups, 56 00:03:48,960 --> 00:03:51,240 Speaker 1: You're gonna do more crunches, all this stuff. So I'm 57 00:03:51,240 --> 00:03:54,960 Speaker 1: talking traditional strength training, you know, full body workouts, that 58 00:03:55,040 --> 00:03:59,240 Speaker 1: kind of stuff. Ten to fifteen repetitions where the last 59 00:03:59,280 --> 00:04:02,080 Speaker 1: few you're strug going a little bit, but you don't 60 00:04:02,120 --> 00:04:04,720 Speaker 1: lose your form. You're not swinging the weights, you're not 61 00:04:04,840 --> 00:04:10,800 Speaker 1: doing a crazy dangerous movement. Now the caveat with that 62 00:04:11,560 --> 00:04:14,240 Speaker 1: is that sometimes let's say your goal you are doing 63 00:04:14,240 --> 00:04:17,520 Speaker 1: sets of fifteen. Sometimes you may get to thirteen and 64 00:04:17,560 --> 00:04:20,080 Speaker 1: your form is going You're done. And that's why that 65 00:04:20,200 --> 00:04:23,120 Speaker 1: range is helpful. Ten to fifteen. Now, if you are 66 00:04:23,120 --> 00:04:26,119 Speaker 1: shooting for ten and you get to eight or nine 67 00:04:28,320 --> 00:04:33,240 Speaker 1: and your form is severely compromised, you stop, and that's okay. 68 00:04:33,720 --> 00:04:36,320 Speaker 1: You're benefiting. And it's not only okay, it's it's correct. 69 00:04:36,560 --> 00:04:38,600 Speaker 1: You do not want to do those extra reps where 70 00:04:38,640 --> 00:04:42,800 Speaker 1: your form is poor. It's the overload principle. You want 71 00:04:42,800 --> 00:04:48,039 Speaker 1: to challenge your muscles. Once you get to ten or fifteen, 72 00:04:48,279 --> 00:04:51,200 Speaker 1: and it's super easy, it's time to increase the weight. 73 00:04:53,080 --> 00:04:55,800 Speaker 1: That is I mean, this fit tip in and of 74 00:04:55,800 --> 00:04:58,920 Speaker 1: itself sounds so simple and we'll be done in just 75 00:04:59,000 --> 00:05:01,440 Speaker 1: a couple of minutes. And it is everything when it 76 00:05:01,440 --> 00:05:05,920 Speaker 1: comes to strength training. And again, so few people use 77 00:05:05,960 --> 00:05:09,400 Speaker 1: the correct weight, use the correct form and get the 78 00:05:09,440 --> 00:05:12,280 Speaker 1: most out of it. And it takes time. It takes 79 00:05:12,279 --> 00:05:14,320 Speaker 1: time to figure out what that weight is. If you're 80 00:05:14,360 --> 00:05:18,320 Speaker 1: doing a tricept cable press down, to do it with 81 00:05:18,360 --> 00:05:20,600 Speaker 1: the correct form and the correct weight, and to get 82 00:05:20,640 --> 00:05:24,720 Speaker 1: to that repetition. The tenth one or one with that 83 00:05:25,640 --> 00:05:30,479 Speaker 1: perfect amount of challenge. And now how many sets. One 84 00:05:30,600 --> 00:05:33,719 Speaker 1: is good, two is better, and if you have time 85 00:05:33,720 --> 00:05:38,320 Speaker 1: for three even best, not best, but if you have time. 86 00:05:38,880 --> 00:05:41,800 Speaker 1: I now, as I've talked about another shows, I generally 87 00:05:41,800 --> 00:05:45,400 Speaker 1: do two sets. The third set drives me nuts. Now 88 00:05:45,440 --> 00:05:47,040 Speaker 1: I've done this for a really long time and I'm 89 00:05:47,040 --> 00:05:51,200 Speaker 1: basically maintaining muscle. But you can get away with one set. 90 00:05:52,680 --> 00:05:54,440 Speaker 1: You can get a little bit more out of two, 91 00:05:54,520 --> 00:05:57,920 Speaker 1: and even a little bit more out of three. And 92 00:05:58,000 --> 00:06:01,560 Speaker 1: what I've talked about so frequently a circuit training to 93 00:06:02,760 --> 00:06:05,800 Speaker 1: maximize your time and to mix it up and to 94 00:06:05,839 --> 00:06:07,719 Speaker 1: do a different way. So in other words, I like 95 00:06:07,839 --> 00:06:11,039 Speaker 1: to do maybe uh set a bicep curls, set a 96 00:06:11,080 --> 00:06:14,440 Speaker 1: tricep kickbacks, and do a circuit, and then do the 97 00:06:14,440 --> 00:06:17,919 Speaker 1: circuit again and then maybe a third time, because the 98 00:06:17,920 --> 00:06:21,320 Speaker 1: thought of doing three sets of bicep curls and resting 99 00:06:21,320 --> 00:06:24,880 Speaker 1: in between and wasting time doesn't appeal to me, and 100 00:06:24,880 --> 00:06:26,880 Speaker 1: it's not maximizing my time. And I just did a 101 00:06:26,880 --> 00:06:29,520 Speaker 1: show on how long you should rest in between sets, 102 00:06:29,560 --> 00:06:32,320 Speaker 1: so if you haven't heard that, super helpful as well. 103 00:06:33,040 --> 00:06:36,719 Speaker 1: So one of three sets ten to fifteen repetitions two 104 00:06:36,760 --> 00:06:40,960 Speaker 1: to three times a week on non consecutive days. That's 105 00:06:41,520 --> 00:06:45,159 Speaker 1: the bear essentials for the vast majority of people that 106 00:06:45,200 --> 00:06:50,120 Speaker 1: would dramatically change your life. Full body workout, you know, 107 00:06:50,440 --> 00:06:53,680 Speaker 1: one to three times a week ideally, but most people 108 00:06:53,720 --> 00:06:56,080 Speaker 1: are gonna get maybe two three to start and then 109 00:06:56,080 --> 00:06:59,919 Speaker 1: you're gonna get into it. But if you did Monday 110 00:07:00,000 --> 00:07:03,400 Speaker 1: and stay Friday full body workout, ten to fifteen repetitions 111 00:07:03,839 --> 00:07:07,920 Speaker 1: one to three sets, great place to start. I know 112 00:07:08,000 --> 00:07:10,400 Speaker 1: some of you are way beyond that, but so many 113 00:07:10,440 --> 00:07:13,680 Speaker 1: of you are not, and you want like that sweet 114 00:07:13,720 --> 00:07:19,080 Speaker 1: spot there you go one to three sets and don't 115 00:07:19,080 --> 00:07:21,360 Speaker 1: say just like I only did one set today. Of 116 00:07:22,200 --> 00:07:24,600 Speaker 1: it all adds up, and the fewer sets you do, 117 00:07:24,760 --> 00:07:26,720 Speaker 1: by the way, the more important the way it is 118 00:07:26,760 --> 00:07:30,280 Speaker 1: to be effective. In other words, if you challenged your 119 00:07:30,320 --> 00:07:34,200 Speaker 1: body with one set, you're kind of benefit. If the 120 00:07:34,240 --> 00:07:36,880 Speaker 1: weight it's too light and you do one set, well, 121 00:07:37,760 --> 00:07:42,600 Speaker 1: you won't get the results that you should. So weight 122 00:07:42,680 --> 00:07:46,800 Speaker 1: selection is so important. Ten to fifteen repetitions where the 123 00:07:46,880 --> 00:07:51,760 Speaker 1: last few are challenging, but you can maintain your form, 124 00:07:51,840 --> 00:07:55,200 Speaker 1: and then one to three sets and you can very 125 00:07:55,320 --> 00:07:58,040 Speaker 1: how you do that either circuit training format, or if 126 00:07:58,040 --> 00:08:00,440 Speaker 1: you're someone who's like listen, back in the day, yes, 127 00:08:01,160 --> 00:08:05,240 Speaker 1: I would do seat of dumbbell, you know, chess presses, 128 00:08:05,760 --> 00:08:09,160 Speaker 1: rest for thirty seconds, and do it again. Now I 129 00:08:09,160 --> 00:08:12,640 Speaker 1: want to maximize my time, I will do a chess press, 130 00:08:12,760 --> 00:08:16,040 Speaker 1: then I'll do some crunches. I'm always moving, there's no 131 00:08:16,320 --> 00:08:21,560 Speaker 1: real downtime, but it's still adheres to that one of 132 00:08:21,640 --> 00:08:26,080 Speaker 1: three sets. Tend of fifteen repetitions two to three times 133 00:08:26,080 --> 00:08:30,320 Speaker 1: a week on nonconsecutive days, and there you go. Lots 134 00:08:30,320 --> 00:08:35,880 Speaker 1: of variation off of that whats but this is where 135 00:08:35,880 --> 00:08:38,200 Speaker 1: we start and this is where you'll end up too, 136 00:08:38,240 --> 00:08:41,280 Speaker 1: because that's the beauty of it is. You know, you start, 137 00:08:41,400 --> 00:08:44,320 Speaker 1: you progress maybe or you stay where you are, and 138 00:08:44,360 --> 00:08:46,360 Speaker 1: then it's a maintenance phase like where I am now, 139 00:08:46,720 --> 00:08:50,079 Speaker 1: and so what you do to get there, you will 140 00:08:50,200 --> 00:08:53,360 Speaker 1: and should do less when you get older, and then 141 00:08:53,360 --> 00:08:55,839 Speaker 1: you mix it up more. So in other words, I 142 00:08:55,880 --> 00:08:57,920 Speaker 1: don't have to do what I did back in the day, 143 00:08:58,040 --> 00:09:01,000 Speaker 1: nor should I at fifty two and the muscles still 144 00:09:01,000 --> 00:09:03,280 Speaker 1: there and the strength is still there, all right enough, 145 00:09:03,400 --> 00:09:07,520 Speaker 1: it's a fit tip. The fifteen repetitions challenging weight one 146 00:09:07,559 --> 00:09:11,080 Speaker 1: to three sets if your body build are totally different. 147 00:09:12,040 --> 00:09:16,240 Speaker 1: If you're going for max PR totally different, different sports. 148 00:09:16,280 --> 00:09:19,560 Speaker 1: But for the vast majority of you, there you go. 149 00:09:21,040 --> 00:09:23,880 Speaker 1: Fit tip done. Thank you for listening. Tom h Fit, 150 00:09:24,000 --> 00:09:25,920 Speaker 1: Instagram and Twitter. If you want to reach out Tom 151 00:09:26,040 --> 00:09:30,000 Speaker 1: h Fit Fitness disrupted dot com, you go there. New 152 00:09:30,000 --> 00:09:35,440 Speaker 1: this book, Micro Workout Plan. I want you to have 153 00:09:35,679 --> 00:09:38,160 Speaker 1: your best life. It's what all this information is for. 154 00:09:38,480 --> 00:09:40,400 Speaker 1: I will read the science so you don't have to. 155 00:09:41,559 --> 00:09:45,480 Speaker 1: I will do some really challenging events so you don't 156 00:09:45,520 --> 00:09:48,960 Speaker 1: have to unless you want to. They're fun. But I 157 00:09:48,960 --> 00:09:51,040 Speaker 1: will bring all that information to you so you can 158 00:09:51,120 --> 00:09:55,600 Speaker 1: live your best way. Because we control three things, how 159 00:09:55,679 --> 00:09:57,480 Speaker 1: much we move, what we put into our mouths, and 160 00:09:57,480 --> 00:10:03,920 Speaker 1: our attitudes, and that you is awesome. I am Tom Holland, 161 00:10:03,960 --> 00:10:09,720 Speaker 1: exercise physiologist, certified sports nutritionists and lover everything fitness, Believe 162 00:10:09,760 --> 00:10:16,720 Speaker 1: in yourself. Fitness Disrupted is a production of I Heart Radio. 163 00:10:17,080 --> 00:10:19,719 Speaker 1: For more podcasts from my heart Radio, visit the I 164 00:10:19,840 --> 00:10:23,280 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 165 00:10:23,360 --> 00:10:24,360 Speaker 1: your favorite shows.