how many sets and reps do you do for size?
Youâll perform fewer reps in a row, and youâll perform more sets. Three to four sets of eight to 10 reps is a good range, Trink says. Start off closer to 3Ã10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. âThe lower-rep range will force your muscles to adapt to the heavier weight,â Dell says. You should aim to have one rep in the tank after each set, she says.