Sets and Reps

When it comes to determining the appropriate number of sets and
repetitions for an individual, we must first look at the ultimate
goal. Are you trying to tone up or gain mass?

Lean muscles are achieved by working the muscles at moderate loads for
moderate weight. For someone with the goal of "toning up" it is best
to work at a weight that can be done 10-12 times and repeat this for
3-4 sets. This means you should reach the point of muscle failure by
the time you are on your last sets. It is okay to do more than 10-12
repetitions especially if you are on your last set and have not safely
reached muscle failure.

Bulk is achieved by overloading the muscles with heavy weight for
fewer repetitions. This means you need to find a weight you can do 5-8
times and repeat for 3-4 sets. Again, you should reach the point of
muscle failure (safely) by your last sets. To prevent injury and
further complications, it is highly recommended to not begin with this
form of training. Appropriate balance training and core strength are
needed before your body is ready to put on extra pounds.

For you to determine the number of sets and reps that are right for
you, first look at your goals. What are you trying to achieve at the
gym? Then, use the guidelines above to assist you in your program
design. Good Luck!

Thanks,
Furious Fitness Seattle

REMEMBER: Safe numbers of sets and repetitions are different for every person. Consult a physician and/or fitness professional before starting any fitness program.