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Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 15 reps of a bench press.
Reps. The desired repetition range for both men and women for just about all exercises is four to six repetitions for your last, heavy sets. That doesn't include warm-ups or acclimation sets, just your last sets. There is one and only one reason a muscle has for gaining lean muscle tissue and getting stronger. . .