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Number of Repetitions per Set
Taken from Variables for Weight Lifting and Exercise © 2003 Anthony Sell - All Rights Reserved
Just as there is a relationship between the amount of weight lifted and the number of repetitions that can be accomplished, there is also a relationship between the number of sets, the number of repetitions per sets, and the amount of resistance used. The more sets that are accomplished, the less weight and/or repetitions can be accomplished.
The more weight that is used, the fewer sets and/or repetitions can be accomplished. The more repetitions that are accomplished, the fewer sets and/or less weight can be lifted.
Each strategy will have a different effect on the muscle, but may maintain the same level of intensity. With the use of more weight, less repetitions and fewer sets, the results will likely be greater size, greater strength and faster growth of the muscle
This will require a greater amount of stretching at the end of each workout to insure that the muscle length will not shorten as it grows. This training focus will also be one of the fastest types of workouts. These exercises will elicit a change in the muscle that will produce muscle fibers that are referred to as being fast-twitch muscle fiber. This type of muscle fiber is prone to exhaustion over greater periods of exertion, but is capable of greater feats of speed and strength than its counterpart.
With more repetitions, fewer sets, and less weight, the results will likely be a very endurant muscle, a longer lasting strength (between periods of inactivity), and a greater redefinition of the muscle tissue. The muscle will look more cut and be better defined, as this type of training focus is the most aerobic of the three.
This training focus also supports the development of greater flexibility. The type of muscle fiber developed with this training focus is referred to as slow-twitch muscle fiber. This is the more endurant quality of muscle fiber, which is not capable of as great speed or strength.
If you are discovering that you have hit a plateau in your performance, it is highly likely that you will benefit from changing the structure of your sets for a time.