If you’ve seen the terms Reps and Sets and
you’ve wondered what they mean, or you want to know how many Reps and Sets you should
do to make a complete workout. In this video, I’ll share with you in an easy
to understand way, exactly what Reps and Sets mean. So let’s get right into it. Hi, it’s FitnessPhreek, helping to inspire
you to build the motivation to workout, one online video at a time. And on this channel, I do fun fitness videos
just like this. If you are watching this and you are not subscribed,
please consider subscribing. Why you should bother about Reps and Sets
is because they help you to just provide that structure to your workout and just gives you
a format to help you increase your repetitions progressively. So, if you are were like me, when I just started
out exercising as a teenager, I always got overwhelmed when I saw exercises that were
broken down into reps and sets and it just seemed like a terminology that I just couldn’t
wrap my head around. But, what do Reps and Sets really mean? Reps are the number of repetitive motions
you do in an exercise, while sets are a group of reps. Sets are the number of repetitive motions
you have to do, to make a full cycle. In simple terms… If I’m to do squats and
I decide to do 15 reps of 3 sets, it simply means that I would squat down fifteen times
by counting, 1, 2, 3, 4, and that way fifteen times. And then rest for a period of 30 secs
to 2 mins, depending on the rest time I choose for myself, and this completes a full set. And if I repeat what I just did by doing another
15 reps of squats and then have a rest period of 30 secs to 2 mins, that makes another set. If I repeat this set a third time, that means
I’ve done 15 reps of squats, in 3 sets. In actual terms, you cannot do without reps
and sets, if you want to make progress in your workout. For instance, if I was just starting out at
squats, and I decided I wanted to break my exercise down into reps and sets, I could
go with the lower range and say I want to do 8 reps of 3 sets. If I do this exercise consistently, for a
period of one week, two weeks, I could decide that on the third week, I want to increase
my reps from 8 reps to 10 reps. That way, the structure of my workout would
then be 10 reps of squats, in 3 sets. After a period of two weeks, I could decide
that I want to take it up a notch and increase it to 12 reps. I could then go for 12 reps of squats, in
3 sets. You see where I’m going with this? You can
see how I’m progressively increasing the workout. You don’t have to go for the higher limit,
you could start from a number of reps that you are most comfortable with, but the most
important thing is you track it, so that you see your progress over time. And one major benefit of having this type
of structured workout, is that it helps you to completely avoid Delayed Onset Muscle Soreness, DOMS. D-O-M-S and it
usually takes place 12-24 hours after your workout. And what happens exactly is that if you increase
the number of reps and sets in your exercise too fast or too aggressively, you can be sure
that you’ll have a DOMS situation. So, in order to avoid this, ensure you start
from a point that you are most comfortable with and increase the number of reps progressively,
over time. So there are three factors to consider when
you are measuring reps and sets. The first is the type of exercise, of course,
some exercises would require you to do more reps than some others. The next factor you’d consider is if you are
using weights, and then the weight of the weight that you are using in the exercise. Exercises that use heavier weight would typically
require you to do lesser reps than exercise that use lighter weights. And then the third factor to consider is,
the rest time in between each set. After a certain number of reps to complete
one set, you’d want to have a pause or a rest period from 30 secs to 2 mins, depending on
the type of exercise and how much rest your body needs. But overall, try to structure your exercise
to be between 8-15 reps of 3 sets. Did that make sense, I hope it did. If you are doing crunches, try and do 8 crunchies,
3 times, with rests in between. If you are doing planks, with planks you would
typically time yourself. So you could go for a 10 second plank, 3 times
or a 15 plank 3 times. So I’d like to know, what is your favourite
exercise and how many reps and sets to you do of that particular exercise. Let me know in the comment section and I’ll
see you in the next video.