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ALL ABOUT LIFTING WEIGHTS
muscle size
hypertrophy
reps
8-12 reps range
rest time
30-90 sec rest between sets
% of 1RM
70-80% of 1RM
sets
usually between 3-6 sets
trained muscle group
1-2 muscle groups/ day
rest/ session
48-72 hours rest per session
muscle strength
reps
4-6 rep range
muscle group
1-2 muscle group/ day
sets
usually 5 sets
% of 1RM
80-90% of 1RM
rest time
3-5min rest between sets
rest per session
72 hours rest per session
muscle endurance
reps
12-16 rep range
rest time
less than 30sec rest between sets
% of 1RM
60-70% of 1RM
sets
usually 4 sets
muscle group
3x/ week
rest per session
doesn't require any specific time for rest per session
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