Ep 19: The Over 45 Guide To Sets And Reps For Strength The Holly Perkins Health podcast

Ep 19: The Over 45 Guide To Sets and Reps for Strength

9M ago 42:04

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One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

Specificity in training
Muscular strength vs. endurance
Myofibrillar and sarcoplasmic hypertrophy
A “hard” weight load
The ideal amount of reps for women
Progressive overload
A prep set
My 15-12-10-10 approach
Adjusting to the demand of an exercise

Resources Mentioned:

Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
Apply for The Body Composition Project HERE
Research on fundamentals of resistance training HERE
Research on optimum repetitions for the development of strength HERE
Research on specificity of repetition maximum training zones HERE
Research on periodized strength training HERE
Research on the influence of resistance training volume and periodization HERE
Research on sarcoplasmic hypertrophy in skeletal muscle HERE
Research on effects of estrogen on musculoskeletal performance HERE

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Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

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