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. If you want a strictly muscle-building workout to improve problems areas such as your upper arms, thighs or calves, perform 8 to 12 repetitions of an exercise using an amount of weight that’s at least 60 percent of the maximum weight you can lift for that exercise. Focus on progressive overload. Discovering how many reps you should do also tells you how much weight you should lift. Hold this position for 10 seconds and perform 2-3 sets of 6-8 reps each. But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus. The secret is to target each of the glute muscles and to progressively overload them with high intensity. I don’t do any sets for my legs under 10 reps anymore; I just don’t get the size from it.” Now, I mix the two training philosophies. It involves calculating your 1 rep max for the exercise and seeing how many reps you can do with 70-85% of that weight (depends on exercise an your level of advancement). The reps should be roughly half of all week 1’s reps for all sets during the deload week. 4. 2. Produce the best glute results with ISSA’s Glute Specialist Certification. The deload can be done many ways, but our recommendation is to take sets to MEV for the whole week. Gaining Muscle Over 50: How Much Weight to Lift? 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. The Relationship Between Reps and Weight. To build your glutes, Shannon recommends two types of training. 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. Because of this there’s not a clear way to monitor how many sets and reps are best for you. ... one-third should be medium for moderate reps, and one-third should be light for higher reps. The two are inseparably linked. The next step is to learn how to activate your glutes in the upright position. Many common glute exercises-the hip thrust, for example-use this motion to target the glute max. Friday – 4 sets per body part (chest, back, legs, shoulders, arms) – 8-12 rep range . 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 … Optimal reps for specific muscles can be determined by a test I employ with clients. 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. Try the Kneeling Band Hip Thrust. Try performing 2 sets of 8-10 reps of this exercise 2-3 times per week to start seeing results. 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. You should not feel this exercise in your thighs, hamstrings, groin, or lower back. How Many Reps? As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. 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. Push your knees out into the band to further activate your glutes. 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