strength you need 9 - 15 TOTAL reps per movement or muscle...baring in mind the lower the rep number the more strength focused it is and the reps per set will detirmine how many sets you do so you may do 5 x 3, 6 x 2 etc with at least 3mins between sets
muscle mass you need 36 - 48 TOTAL reps per movement or muscle...this can confuse people a little as they may automatically think that hey if i do the most reps i can such as 48, the bigger i'll get...this is not the case as i could do 36and get bigger then 48 because of recovering abilities and muscle make up so you need a little playing around with this so you might do 4 x 12, 3 x 15 etc baring in mind that the higher you go with reps per set the more into endurance you get which is not the same as building muscle...rest will be 30 - 60secs btween sets or exercises depending on the exercises uses and the program used
30 seconds between reps? Not to sound rude, but you did mean to say Sets didn't you, otherwise a 3 x 10, would take about 18 minutes, including set breaks.
Swanso, I am confused. Are you saying that someone should do 1 set of 30 reps? Wouldn't that require a really light weight? I thought you are suppose to use a weight that you can only do 8 reps with the last being really hard to do.
1 set of 30 would be a very light wt yes so you wouldn't really go for that...re read the second part...30 reps is endurance based...personally 10 sets of 3 with 1min rest is the best mass builder providing you use the right wt (5 rep wt)
wait you lost me there, doesn't strength training improve muscle mass? From what i get out of that, by doing less reps (strength training) you simply gain strength, but by doing more reps (bodybuilding?) you look like you have more muscle?
