Sets and Reps, Lean vs Mass

One of the most important aspects to working out and strength training is your set and rep count. This routine will determine what intensity of a workout your body is getting and what type of muscle growth you will receive.

To begin with, a rep, or repetition, is one fluid motion in lifting the weight and returning back to starting position. For example, curling a dumbbell once is one rep. A set is a group of reps in a row without rest. When talking about these numbers the order is set, reps, weight. For example 2 sets of !5 at 205 lbs. Knowing these numbers give you the power and knowledge to control your workouts and achieve the goal you want to reach.

Lean Muscle

Lean muscle is taking strength and adding endurance, to be able to exert a steady amount of energy over a longer period of time. Lean muscle is often more defined apearing and for those with a low body fat ratio who want to be quick on their feet.

For those who are trying to achieve lean muscle and not get greedy by aiming for size want to do high rep sets. The basic rule is 12-15 reps for lean growth. Now this might sound odd, doing more reps would make one assume that there would be a greater mass growth. You have to realize that working the muscle longer makes it tighter and used to putting out energy for an extended amount of time. Lean sets are often done with a lighter weight than your maximum, that way your body isn't struggling to do each rep within the longer sets. The amount of sets you do can very on the intensity you want and what muscle group you're working; usually ranging from 3-6. Lean muscle routines are often paired with high cardio workouts to keep body fat low and speed and agility high

Mass Muscle

Mass muscle is size, bulk and pure power. With mass growth you'll be able to exert tremendous amounts of strength in bursts and be able to show that power within on the outside. Now when thinking about mass muscle many people's minds go straight to those body builders who are rioding out and are grossly muscular beyond a sensible point, that's not what mass muscle truly is. Whether you're thin and want to put on vast amounts of muscle weight or are already on the bigger side and have a desire to keep growing, mass muscle is a solid path to fitness and strength.

If high reps means lean muscle then low reps is the opposite, mass. The rule for mass muscle is 7-10 reps, using your maximum weight. What this does by using less reps in a set is it blasts the muscle group that you're focusing on, hitting them hard and fast. Sets for mass muscle can range depending on the muscle group and weight anywhere from 2-5. It is important that you push your body by using your maximum weight with the low rep sets and to not stay at a weight class for too long, increasing it relatively quickly. Mass muscle routines tend to include low cardio with high resistance for added muscle growth.

My stats: 20-35 mins various cardio, 3-4 sets of 10 maximum weight