The science behind strength training: Why reps, sets and weights matter

There’s definitely a science behind strength training. Get the formula right, and you’ll see results faster than ever

STRENGTH TRAINING IS not just about picking up big weights. You must focus on reps, sets, and muscles that assist in strengthening and creating well-defined mass.

There’s a well-researched science behind it. Read on to learn about it.

Reps

Reps are defined as how many times you’ll be performing the same exercise in a series. Reps performed would also determine what muscles would be utilized and for what purpose, whether it is for strength, size, or endurance.

This is the way it works:

• Low Reps (1-5): Working with low volumes primarily and loading up on heavy-weight rep ranges trains the fast twitch muscle group more. These are designated muscle fibers responsible for immediate strength and power.
• Moderate Reps (6-12): These rep ranges are usually used for muscle hypertrophy. They inflict moderate damage on the muscle while still allowing for a reasonable degree of volume. This rep range activates slow and fast twitch muscles.
• High Reps (12–20): People love using high-repetition curls to work more on muscular endurance. This range engages slow-twitch muscle fibers that are more fatigue-resistant. Though this approach may not develop maximum strength, it boosts stamina and muscle hypertrophy. If you’re doing high reps and high weights, we’d recommend supplementing to enhance muscle growth and prevent injury. Steroids like those that can be bought online at Canadian Made Labs (canadianmadelabs.com) will support muscle growth whilst BCAAs prevent muscle injury.

Sets

Sets are how often you repeat a number of reps for any exercise. The number of sets you perform in a single exercise or workout defines the training volume.

Here’s how sets impact your results:

• Low Volume (1–3 sets): Low volume training is done by trainers who are less experienced or who want to concentrate on pure strength with very high weights. It allows long rest periods between sets but does not provide sufficient volume for intensive muscle training.
• Moderate Volume (3–6 sets): Increasing the number of sets performed causes greater total workout volume, which is necessary for muscle gain. This model avoids either an extreme load or extreme training volume and is productive in gaining both weight and strength.
• High Volume (6+ sets): Following sustained high-volume training is exhausting, but it is effective for advanced trainers who intend to improve muscle endurance or maximize muscle growth.

Weight Selection

The weight you lift during strength training is a massive variable. Progressive overload (regularly increasing weight) is essential.

The quantity of weight influences the load on the muscles and determines what type of adaptation or change happens.

Here is how to measure the appropriate grade of effort:

• Heavy Weights (80-100% of max): You must lift heavier weights if you want muscle growth. Training close to your one-rep max weight necessitates adaptation of muscles and even the nervous system and therefore allows progress to strength and mass gains.
• Moderate Weights (60-80% of max): Lifting in this range is most beneficial for muscle hypertrophy. It is high enough to activate muscle fibers but low enough that the muscles recover rapidly.
• Light Weights (40-60% of max): Light weights are used mostly for strength endurance and rehabilitation. Although it does not place as much strain on the muscles as larger loads, it still challenges them.

There’s definitely a science behind strength training. You’ll soon realize it as soon as you start to do something wrong. Get the formula right, and you’ll see results faster than ever.