The Math: Sets and Reps Explained
One of the mysteries for beginners, and even some old timers, is the math of sets and reps. In this article, I will explain it, the answer may surprise you.
When you see a workout routine written in sets and reps, the basics are easy, one set is equal to one group of repetitions for one exercise, and the weight used for that set, like this.
Week one – three Bench Press
1 x 12-15 x 95lb
Sounds pretty simple so far, but what is meant by 12-15 reps? Is it just putting any weight on there, then doing 12-15 repetitions? No! When you write out your routine, you need to know how many reps you can do, MAXIMUM, for that weight. Lets assume that I can do only twelve repetitions of that 95 pounds, in that case, my goal is to do more than my maximum, that is how you get stronger, and you know when to add more weight.
The first week, all I can do is 12 reps, the second week, I should do 13 or 14, the third week I should do 14 or 15, then, for weeks four to six I would add weight, not reps. In the above illustration, 95 pounds, which is the bar, 45 pounds, and two 25 pound plates, for a total of 95 pounds. So, in the second week, I would use two 35 pound plates, for a total of 115 pounds, like this.
Week four – six Bench Press
1×12-15x135lb
Now, why is it I added 20lbs? Simple, if you can do 15 reps of 95, you should be able to do 12 of 115, even if you can only do 11, don’t worry about it, that is your goal, it is not supposed to be easy. As far as I am concerned, those little bitty plates, less than 25lbs, are useless, unless maybe for a keychain or something.
In this example I am using a standard 12-15 reps, this is a general fitness type of set, if you want to do more, for endurance, thats ok, just remember, it is the maximum weight for X repetitions, but in any case, I don’t recommend doing more than 15 if you want to get stronger, and then, I would use 15 as a warm up. A typical Bench Press routine would look something like this.
Week one -three Bench Press
- 1x15x45 (empty bar)
- 1×12-15×95
- 1×10-12×115
- 1×4-10×135
Week four -six Bench Press
- 1x15x45 (empty bar)
- 1×12-15×115
- 1×10-12×135
- 1×4-10×155
Of course you have to know what numbers to plug into this, if all you can bench is the empty bar for a few reps, thats ok, go from there. This is just an example for an average person, in average shape, your specific needs may vary, and as always, make sure you are healthy enough, talk to your doctor before beginning anything new.
Which is your favorite gym or fitness center?
I have trained at so many different gyms, I could not even begin to list them, I think there were three where I lived in Germany, and probably twenty to thirty, maybe more, here in Texas, and two in Tampa Florida, needless to say, I am an Iron Head, I believe in heavy weights, and sadly, many gyms no longer offer such a thing and have replaced iron with treadmills and stair steppers and such, which are all useful, but way down on the scale of importance to me, I would rather have 150-200 pound dumbbells!
I am now training (working out) at Gold’s Gym, College Station, Texas, and I have to say, in today’s world of “Fitness Centers”, Gold’s is right at the top, they have dumbbells up to 120 pounds, I think, It will be a while before I am using the heavy ones any way, probably six months or so. Gold’s in College Station, does not have a pool or racquet ball or any of that stuff, and I have no use for that anyway, and it keeps the kids off of my squat rack! Really, those “Fitness Centers” have so many people just going there to play, get a date, or kill time hanging out with friends, they are a distraction, when I am in the Gym, it is me and the iron, nothing else matters.
When it comes to my favorite gym, I would have to say Costa’s, in Houston, before they closed the location where I was training and I had to go to the main one. That gym was tiny, but, had plenty of weight, in racks all over the place, and very few of the “girly” machines that are no good for anything but taking up space, and dumbbells up to 200 pounds. I also trained at a ruthlessly brutal gym in Germany, where almost everybody was so “roided out” it was scary, but I loved it.
I have to drive 45 minutes just to get to a town that has a Gym of any kind, and there are but two choices, Gold’s and Aerofit, and about ten years ago, I got kicked out of Aerofit for breaking the ancient leg press they had then, and probably still do now, by putting too much weight on it, all I did was load it up with maybe 800 pounds and it derailed! Golds has an awesome leg press, back in the day, it was a “Neptune 2000″, I think it is the same machine, but the sticker is gone, anyway, it has four spindles on the sides for weight and in a year or so, I will see if it can still hold 2000 pounds. All of the people who I have talked to there seem very nice and helpful, and the way they have the workout areas set up, it is divided into sections, “girly” machines, circuit training, some kind of aerobics class room (or whatever they call it now), then dumbbells along one wall, with the heavy ones on the end, which is also the area where the good stuff is located, like the squat racks, deadlift platform and leg press and such. I am very happy there, and, they just opened a “Smoothie Bar”, if you like that kind of stuff.
If you are in my area, and need a training partner, let me know, and I will be glad to share what I know and love, Iron!