This is a question that I am asked all the time and of course I always say…well, it depends. Generally, my clients look at me somewhat dumbfounded and slightly frustrated for such a vague response to their question. Sometimes in fitness there isn’t just one answer to the question at hand.
The first thing you have to consider is: what am I trying to accomplish with this particular program or with this particular exercise? Before you step in the gym, you should have an idea of what your objective is for that particular workout. If your goal is to build lower body muscular endurance then you want to make sure that your workout is tailored to that.
Here are some guidelines that I like to follow:
Novice Lifters
Muscular Endurance: 12-15 reps, 1 to 3 sets
Muscular Hypertrophy (Mass): 8-12 reps, 2 to 4 sets
Muscular Strength: 1-6 reps, 2 to 4 sets
Muscular Power: 1- 6 reps, 1 to 3 sets
Experienced Lifters
Muscular Endurance: 12-15 reps, 2 to 4 sets
Muscular Hypertrophy (Mass): 8-12 reps, 3 to 6 sets
Muscular Strength: 1-6 reps, 3 to 6 sets
Muscular Power: 1- 6 reps, 3 to 5 sets
