• For most lifters, a multiple-set workout (2-4 sets) is more beneficial than a single-set workout. If you don't have time to perform multiple sets on all your targeted areas in a workout, focus on a different area each workout. You'll see greater results in the long run.
• If you want to get the most out of your workout, pick a weight that allows you to perform 8-12 repetitions. Make sure the weight causes you to be near exhaustion on the last repetition. For example, if you're lifting 100 pounds, you should be able to properly lift the weight seven times, and should reach exhaustion between repetitions eight and 12.
• High repetitions with light to moderate load promote muscular endurance, but do not produce muscular strength. A workout focused on moderate load and moderate repetitions (8-12) promotes muscular growth. A workout focused on fewer repetitions (1-6) with a heavy load is best for strength gains but should only be used by experienced people who have been training for at least one to two years.
• Circuit training, which consists of continuous movement from one exercise to another with little or no rest in between each exercise, is a great way to maximize your workout time. To get the best results, the entire circuit should be repeated more than once in a workout. By comparison, single weight training requires you to perform one set of repetitions, rest 30 seconds to 90 seconds, and repeat eight to 12 times before moving on to the next exercise. Single weight training is preferred for building strength.
It is always a good idea to check with your doctor before starting an exercise program. Then use a qualified Personal Trainer to ensure you are performing at your best. :)
