The ideal workout: The secret behind reps and sets

Today were going to talk about a topic that seems to cause a lot of confusion: What is the right amount of reps should I be doing? How many sets should I perform? This post is also geared towards the females out there! But it can be applied to everyone!

These questions are pretty simple to answer. Im actually surprised were making a post about it! But here it is.

Lower Rep Range:
        1-5 reps
Moderate Rep Range:
       6-15
High Rep Range:
      15- or more

Heres my best advice to females:
     If you are just starting with weight training, its best to keep weights within the 10-12 range. Don't worry I promise you won't get "bulky".
10-12 reps is the ideal amount because it will challenge you to increase your weights and allow you to stay engaged and challenged (for example: doing 10 reps of dumbbell bicep curls with 15lb instead of 20 reps of dumbbell bicep curls with 5 lbs)

There are tons of full workouts written online, so print out a complete 3,4,5, or 6 day split and stay within this rep range. Keep track of your weight throughout the first initial 3-4 weeks. At first the program may seem challening, but you will soon find that it will get easier! Thats when you can either change the program or increase the weights and decrease the reps to 8-10 reps. Both are great options.

Here are some of my favorite written programs
http://www.muscleandstrength.com/articles/womens-body-bible.html
http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

Both sites are great options geared towards females who are getting started and need a nice introduction into weight lifting.

In regards to sets:
3-4 sets is perfect!
Sometimes when I perform my first exercise I like to perform 4-5 sets allowing at least 1 set as a warmup.

Don't forget to own it! I want you all to really maximize your gym time! Push yourself and see how far you can go. Because ultimately, "It's just you against you."

-Nate and Kate