The Perfect Amount of Reps and Sets

I get asked this question a lot. What’s the right amount of sets and reps for working out? How many reps and how many sets should I be doing to build the most muscle? How many do I do to lose the most fat? How much for the best results in my cardiovascular?

Well I can tell you, working with hundreds of clients and plenty of fitness professionals in my career that I’ve noticed a certain amount of sets and reps that seems to get the best results. Are you ready to know what it is? Because that ratio is….


3 X 52 !!!


That’s right. 3 X 52!!! That’s 3 times a week for 52 weeks out of the year. That’s it! What’s most important when it comes to fitness is that you do it and that you do it with consistency and commitment. It doesn’t matter what you do as long as it works for you. You can do cardio, strength training, yoga, weights, cycling, Pilates, climbing, swimming… Whatever!


All of us can make a commitment to ourselves for 3 times a week to taking care of the most important person in the world, which is YOU.

It doesn’t matter if you’re new to it or have been working out your entire life. Just get out there and do it! It’s the first and easiest step there is, you just have to do it.


If you haven’t been taking your care of yourself for a few years then give yourself a few weeks to get on track and do something about it. Sounds like a pretty good trade off to me. And in the beginning it doesn’t really matter what you do or what your level of expertise is. It’s more important that you do it and are dedicating the time for it. To make true progress, allow yourself to focus exclusively on what you can do now. Not in some hypothetical future where everything is perfect but just on doing the best you can with what you’ve got right now. The “How and What” will come later but it’s the “Why and When” in the beginning that matters. And don’t be afraid to ask for help if you need it. You can get a coach, a partner, or instruction from a class or even a trainer to help keep you motivated and safe while you are taking care of YOU.


So now that you know the secret formula. Get out there make it happen for you!


Train Smart. Eat Smarter. Stay Fit.



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