Because of this there’s not a clear way to monitor how many sets and reps are best for you. Try performing 2 sets of 8-10 reps of this exercise 2-3 times per week to start seeing results. How Many Reps? Optimal reps for specific muscles can be determined by a test I employ with clients. 2. Try the Kneeling Band Hip Thrust. Now, I mix the two training philosophies. If you were to plot a graph, you'd discover a near-linear inverse relationship between the two: add more weight and you can do fewer reps; with a lighter weight, you can do more reps. Gaining Muscle Over 50: How Much Weight to Lift? Discovering how many reps you should do also tells you how much weight you should lift. The load should be week 1’s load for the first half of the week and ½ of week 1’s load for the second half. You should not feel this exercise in your thighs, hamstrings, groin, or lower back. ... one-third should be medium for moderate reps, and one-third should be light for higher reps. At this point you should have a pretty good understanding of why properly planning your weight training volume (the amount of sets, reps and exercises you do) is so important.. And, you should also be familiar with what I consider to be the optimal volume range for most people, which is the total amount of reps you should do for each muscle group per workout and per week. I don’t do any sets for my legs under 10 reps anymore; I just don’t get the size from it.” On leg presses, I go as heavy as I can for 20 reps, and on hack squats, I go as heavy as I can for 10–12. The reps should be roughly half of all week 1’s reps for all sets during the deload week. But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus. Many common glute exercises-the hip thrust, for example-use this motion to target the glute max. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance. The deload can be done many ways, but our recommendation is to take sets to MEV for the whole week. The next step is to learn how to activate your glutes in the upright position. The two are inseparably linked. Push your knees out into the band to further activate your glutes. Friday – 4 sets per body part (chest, back, legs, shoulders, arms) – 8-12 rep range . The Relationship Between Reps and Weight. As tempting as it may be to do as many exercises and reps as you can in one session, if your body isn't accustomed to weightlifting, you'll find yourself sore … For each strength-training exercise, the amount of weight you lift should be the amount that tires you right before, or at, 15 reps. Do one to three sets of 10 to 15 reps for each exercise. Produce the best glute results with ISSA’s Glute Specialist Certification. 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