WEIGHT LOSS TIP: If you have decided to do some weight training exercise to help with your weight loss then you have made a wise decision but make sure you get the most out of your weight training in terms of weight loss by performing the optimum amount of repetitions and sets. Researchers in exercise science have discovered that higher repetition sets of 12 repetitions will cause both a greater increase in muscle size and a greater decrease in body fat than any other amount of repetitions.1
The research also showed that higher high rep sets of 8 to 12 should be combined with a higher number of sets from 3 to 10 to achieve the optimum results for both muscle growth and fat loss. The reason that 12 repetitions is the optimum amount for weight loss is because higher repetition sets will burn more calories during the performance of the exercise which leads to lower body fat percentage. Performing more than 12 repetition sets will lead to greater body fat reductions however more than 12 repetitions will also result in less muscle mass which ultimately leads to a lower metabolism. On the other hand, sets with less than 12 repetitions will cause greater increases in muscle mass however there is not as much of decrease in body fat percentage as with higher repetition sets. The point where you will achieve the greatest amount of muscle mass along with the greatest decrease in body fat percentage was found to be 12 repetitions. Start incorporating this higher rep scheme into your workouts to achieve the best results for weight loss and of course combine your repetition schemes with a well designed exercise program that incorporates the other principles of exercise science like the principle of variation to achieve the maximum results from your exercise program.