How many reps per set: strength or muscle building?

In short

• Strength: 1 to 6 reps with heavy weights
• Muscle building: 8 to 12 reps with moderate weights
• 7 reps sit in between and count for neither goal

The rest times are fbe’s defaults, and you can change them in the app. Compound lifts use several joints, for example bench press or squat. Isolation lifts train one joint, for example biceps curls.

What does it mean?

For strength you practise moving a heavy weight. You use few reps and rest longer so the next set can be heavy again.

For muscle building you create stimulus with moderate weights and more reps. The 8 to 12 range is a practical frame where the weight is heavy enough without tiring you too quickly. Muscles also grow in other ranges when the sets are hard enough.

You can mix.

You can mix strength and muscle building in one workout, for example heavy sets with few reps first, then accessory lifts with more reps. In fbe you set the goal per workout or per exercise.

How to use the ranges

1. Pick a range for the exercise that fits your goal.
2. Choose a weight you can lift cleanly for those reps. If it is too light, go up. If it is too heavy, go down. The 1RM calculator can help.
3. Add reps within the range first, then weight. When you reach the top of the range, add a little weight and start at the bottom again.