How Many Reps Per Day For Muscle Building
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12 ماه پیش
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In this video I discuss how to set up a daily rep target for your calisthenics training. The key is to use a daily rep target to achieve your weekly set target. This is a great way to train for beginners to advanced.
TO determine your daily rep target...
1. Determine weekly sets for muscle group (most people do well between 10 and 20 hard sets per week, but you may be above or below this; it depends on recovery capacity).
2. Determine how many sets you will need to perform each workout to achieve your weekly set target. If you want to get around 12 sets per week and train 6 days per week, you will need 2 sets each workout (2 sets per day x 6 days per week= 12 weekly sets).
3. Determine your MAX reps in a single set for your exercise and multiply that number by the number of sets you will perform each workout. Round up or down as you feel you need. So if your max pull up is 14 reps, and will perform 2 sets per day (for 12 weekly sets), then 14 reps x 2 sets= 28, so go ahead and round up to 30.
4. 30 reps is your daily rep target, now accumulate those reps in hard sets approaching failure. If your max is 14, then sets of 11, or 12, or 13 would be appropriate. So if you did 2 sets of 12, you would get 24 reps, so pick up the last 6 reps with an easy set.
As you get stronger, you will be able to push the "hard sets" higher without going to failure, and as a result, the leftover set will start to get smaller. Example... after 2 months, you are now doing 2 sets of 14 and 1 set of 2 reps.
After a few more months, you might be getting a set of 17 and a set of 13, which is a little bit too easy. Now you need to increase your weekly rep target because your weekly number of hard sets has dropped below your target volume.
For consultations and custom programs, and free programs, visit https://www.kboges.com
MAILING LIST- https://www.kboges.com/mailinglist
JOIN THE COMMUNITY- https://community.kboges.com
In this video I discuss how to set up a daily rep target for your calisthenics training. The key is to use a daily rep target to achieve your weekly set target. This is a great way to train for beginners to advanced.
TO determine your daily rep target...
1. Determine weekly sets for muscle group (most people do well between 10 and 20 hard sets per week, but you may be above or below this; it depends on recovery capacity).
2. Determine how many sets you will need to perform each workout to achieve your weekly set target. If you want to get around 12 sets per week and train 6 days per week, you will need 2 sets each workout (2 sets per day x 6 days per week= 12 weekly sets).
3. Determine your MAX reps in a single set for your exercise and multiply that number by the number of sets you will perform each workout. Round up or down as you feel you need. So if your max pull up is 14 reps, and will perform 2 sets per day (for 12 weekly sets), then 14 reps x 2 sets= 28, so go ahead and round up to 30.
4. 30 reps is your daily rep target, now accumulate those reps in hard sets approaching failure. If your max is 14, then sets of 11, or 12, or 13 would be appropriate. So if you did 2 sets of 12, you would get 24 reps, so pick up the last 6 reps with an easy set.
As you get stronger, you will be able to push the "hard sets" higher without going to failure, and as a result, the leftover set will start to get smaller. Example... after 2 months, you are now doing 2 sets of 14 and 1 set of 2 reps.
After a few more months, you might be getting a set of 17 and a set of 13, which is a little bit too easy. Now you need to increase your weekly rep target because your weekly number of hard sets has dropped below your target volume.
12 ماه پیش
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