Recommended Reps for Weight Machines

[jewfro18]

Hey Everyone,

I was wondering if there are a recommended number of repetitions for each weight machine that's out there. This is assuming you're someone who hasn't worked out much before and are just learning to use the equipment, such as a 45 year-old mom going to the gym.

For example, I'm pretty sure tricep pulldowns are recommended to do 8-12 reps. Lowerback extensions you may want to do 12-15 reps as those deep lower back muscles are more of an "endurance muscle". I saw somewhere that chest press is between 10-15 reps (even though I usually do between 8-10).

Basically, I'm wondering if there's a standard number that would be recommended for the "average" person to do.

I'm looking for these numbers for the following machines/lifts:

-Lat pulldown
-Seated row
-lower back extensions
-Assisted pullups
-ab crunch machine
-shoulder press
-tricep pulldown
-assisted dips
-bicep curl machine
-chest press
-chest flys
-leg curls
-leg extensions
-seated leg press
-adductor machine
-abductor machine
-standing calf raises
-seated calf raises

Thanks a lot for any help, I really appreciate it.

 

[Jrahien]

The reps for any machine/muscle would all be the same, depending on what kind of training you're doing. Rather than using generalizations like calling certain muscles to be more strength or endurance oriented, you should be basing your routine on whether you want to be training strength, endurance, or size.

If you want to train strength, than you would want higher weight and 4 sets of 8-12 reps. Around 2-3 minutes rest in between sets is ideal.

For endurance, you want low weight and high reps (12-25) with shorter rests (30s to 1 minute).

For hypertrophy (muscle size), you want high weigh, low reps (6-10) and longer rest periods.

Keep in mind that these exact numbers aren't universally agreed on, but the basis for them is correct.

 

[jewfro18]

The reps for any machine/muscle would all be the same, depending on what kind of training you're doing. Rather than using generalizations like calling certain muscles to be more strength or endurance oriented, you should be basing your routine on whether you want to be training strength, endurance, or size.


If you want to train strength, than you would want higher weight and 4 sets of 8-12 reps. Around 2-3 minutes rest in between sets is ideal.

For endurance, you want low weight and high reps (12-25) with shorter rests (30s to 1 minute).

For hypertrophy (muscle size), you want high weigh, low reps (6-10) and longer rest periods.

Keep in mind that these exact numbers aren't universally agreed on, but the basis for them is correct.

Thanks for the help, that makes sense. I appreciate it.