According to Muscle & Fitness, if a person is trying to build muscle, he should do eight sets of three repetitions. If he is trying to tone muscle, he should do three sets of eight repetitions.
As a general rule, more sets with fewer repetitions builds muscle while fewer sets with higher repetitions tones muscle. Body type and goals also play an important role in determining the appropriate number of sets per workout session, notes BodyBuilding.com. Serious athletes might do three sets of eight repetitions, while beginners do three sets of 12 to 20 repetitions. An exerciser should choose an amount of weight that allows him to perform the desired number of repetitions and sets without overexerting himself.Learn More
The most effective way for a person to increase the amount he is capable of bench pressing is to strengthen the secondary muscles involved in the exercise. According to Men's Fitness, the shoulders, triceps and back muscles are all used in bench pressing.Full Answer >
According to Exercise Prescription, the amount of weight a person should be able to bench press depends on gender and fitness level. For intermediate bench pressers, a 181 pound man should be able to bench 200 pounds and a 132 pound woman should be able to bench 95 pounds.Full Answer >
It can be beneficial to eat both before and after a workout. However, whether a person eats before or after a workout, or both, is not as important as what he eats.Full Answer >
A rep is the completion of an exercise, while a set is composed of one or more reps, or repetitions. A rep is one sit-up, one lunge or one arm curl. A set is a series of reps, performed continuously, ending with a rest period.Full Answer >