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Make sure you follow @syattfitness for fat loss and workout advice. He

Make sure you follow @syattfitness for fat loss and workout advice. He wrote


The important thing to remember about sets and reps and how many you should do is this —-> there is NOT a single “right” or “best” way. Even this graphic is just a guideline, not a law. It sounds hokey but as long as you’re pushing yourself, keeping great technique, and progressively lifting more weight over time…you’re going to make progress. You will get stronger, more defined, and increase your endurance. There’s no way around it.

That said, there are some general guidelines that can help you stay on track towards your goals and better understand the process. Just don’t get caught up in the minutiae and think the precise number of sets and reps will make or break your progress – it won’t.

STRENGTH movements (squats, deadlifts, presses, etc) are the heaviest and should be done at the beginning of your workout. 3-5 sets of 1-5 reps per set with 2-5min rest between sets for full recovery. Keep in mind, unless you’re an elite lifter, there’s not much reason to go below 3 reps per set.

HYPERTROPHY is a fancy word for “muscle growth” and should be done after your strength work. 3-5 sets of 6-12 reps per set with 1-2min rest between sets. Your muscles will be pumpeddddd.

ENDURANCE is a dark, dark magic created by Lord Voldemort himself which is why I don’t do much of it. But on a serious note most of us meat heads would do well to incorporate more if, for nothing else, general health. Do it at the tail end of your workouts for 2-3 sets of 12-20+ reps per set and 30-75sec rest between sets. This is far from fun and should honestly be pretty uncomfortable. You can also do these as “timed sets” where you set the clock (i.e. for 60 seconds) and work non-stop until time runs out.

Go follow @syattfitness for more fat loss and workout strategies

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