WHAT ARE SET AND REPS?

You likely already know what sets and reps are, but it's important to start here just in case.

And, if you don't know and watched the video (like you should), you now know...

BUT, I'll still break it down to have some simple definitions for you moving forward.

Sets: How times you repeat the reps programmed with periods of rest in between each.

Reps: How many repetitions you complete of a given exercise.

EXAMPLES FROM SHJ PROGRAMMING

We're going to learn about Pyramid Training, Straight Sets, Supersets, and so much more, but for now I want to give you a few examples of sets and reps for you to fully understand.

3x10 = 3 Sets of 10 Reps
3x12, 10, 8 = You'll learn that this implies Traditional Pyramid Training and means you will complete 3 Sets of a descending rep scheme. The first set is 12 reps followed by a second set of 10 reps and a final set of 8 reps.
4x6, 8, 10, 12 = You'll also learn that this implies Reverse Pyramid Training and means you will complete 4 sets of an ascending rep scheme. The first set is 6 reps followed by a second set of 8 reps, a third set of 10 and a final set of 12.
5x5 = This is the final type of compound lift style you'll learn about and this implies you'll do 5 sets of 5 reps each set.

RESTING BETWEEN REGULAR SETS

There is no specific PERFECT amount of rest time between sets, unless it's specifically programmed.

When we learn about Supersets (Tri-Sets and Giant Sets) and Circuits you'll learn that THOSE have specific structure for rest time - but in general you will want to find your own pace for rest time between basic sets.

For example, if I am in the middle of my compound lift, my "main" life, I might rest 2-5 minutes so that I make sure I am ready to complete my next set without burning out early because of lack of rest time.

Alternatively, if I'm working on my accessory lifts I might only need 60-90 seconds between each set.

In conclusions, if you missed it: you can rest anywhere from 60 seconds to 5 minutes between sets depending on the type of lift and how long it will take you to recover in order to maximize the effectiveness and "success" of your next set.

Sets, Reps, Rest Time and More