Do you know what you are training for? What is your goal? If I had a pound for every time I saw someone training with no aim or direction in the gym, I most probably wouldn't be writing this article right now. Are you trying to pound on a few pounds of muscle? Want to get a little stronger? You may not realise it but everything you do in the gym affects your progress to your goals. The weight you use. The rep range you perform. The rest in between sets. All of these need to be looked at and adjusted for you to achieve your goal.
For Definition
One of the main reasons people work-out is vanity! People like to look good, and with the 'metro-sexual' man becoming a focal point of the modern world, we should look at the type of training you should be performing for that chiseled torso and rock hard abs every guy wants. For muscle definition, you should be looking at using roughly 65% of your one repetition max. This will ensure you get a good pump and activate the muscles well enough to stimulate growth. You should look to get 12-15 repetitions for each set, and between 2-3 sets for each exercise. As you are trying to keep your heart rate relatively high (to maximise fat burning) you should not rest for more than 30 seconds between sets.
For Muscle
Before you start to shape and perfect your body, first you'll need some muscle! Building muscle is one of the most common reasons for working out, and to get some you should be using 65-85% of your one repetition max on exercises. Moving on from earlier, for hypertrophy you should be looking at hitting 6-12 repetitions for 3-5 sets per exercise. For muscle growth you should increase your rest time to 30-90 seconds. This will allow your muscles to recover and your ATP stores to replenish ready for your next set.
For Strength
Do you want to be the next Mariusz Pudzianowski? Or even just the strongest guy in your gym? Training for strength can sometimes trip up the most avid gym enthusiast, and leave them plateauing for month after month. If you want to get strong, you're going to have to lift heavy! You should be using a weight that is around 85-95% of your one repetition max for 2-6 repetitions. Aim for 4-6 sets for each exercise and you'll be on your way to being the envy of the gym in no time. You'll be lifting heavy though remember, so you'll need some time to recover in between sets. Try to rest for around 90-180 seconds.
For Power
For power you should be going all out during your sets, therefore a weight that is 95% of your one repetition max and above is needed to stimulate the correct fibers and energy system. Due to the high level of weight you will only be able to get 1-2 repetitions but they will be very productive, so don't worry about the low amount of time your sets take. Similar to strength training, when you are training for power you should look at 4-6 sets per exercise. You will need longer to recover after each set when training for power. Therefore you should rest around 180-240 seconds between sets.
Conclusion
Whatever you're training for, to make progress to your goal you must keep progressing with the weight your lifting. If you can get 2 or more repetitions out at the end of the set, the weight is too light! Increase the weight by 5% for upper body exercises and 10% for lower body exercises when this happens.
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