The best program is usually the one you’re not doing. This is what I learned from renowned strength coach, Charles Poliquin. There’s always a better program to suit your needs and accomplish your goals faster and if there were a single best set and rep scheme that was best for fat loss I wouldn’t be writing this post. So, when considering which set and rep combination is best for you, you’ll need to identify your specific fat loss goal.
Identify Your Specific Fat Loss Goal
Analyzing your body fat percentage and estimating your goal percentage will indicate which type of fat loss program you’ll require. Your analysis will indicate one of three possible fat loss training goals.
#1. Simply fat loss is needed
#2: Simply muscle mass is needed
#3: Fat loss and additional muscle mass are needed (total transformation type)
Each specific fat loss goal has specific parameters to follow when choosing your best set and rep scheme. I’ll provide a sampling of which set and rep combinations are best for each fat loss goal.
Sets and Reps for Fat Loss Only
If you simply need to reduce body fat and maintain your muscle tone, I have two options for you to get started.
The Stronger and Leaner Set/Rep Scheme
This format promotes gains in strength which are imperative if you wish to improve your results long-term, and to assist fat burning you simply need to add a little twist.
Performing 4-6 sets of 6-4 reps will improve your strength and potentiate greater fat loss results in the long-term. Now to target your fat loss, you simply need to combine 1-3 additional major exercises that will also use the same set/rep parameters.
A circuit consisting of a squat, chest press, hamstring curl and pulldown that are all performed for the same sets and reps as provided above will tax your body’s cardiovascular system promoting fat loss.
The Slimmer and Leaner Set/Rep Scheme
This set/rep combination can be a real killer if you push yourself and the harder you push the faster results come. Typically this type of training cannot be performed for longer than 2-3 weeks as it can be extremely draining.
Perform 2-3 sets of 20-50 reps but instead of combining exercises in a circuit style, each exercise is performed in straight sets. To really bust your gut, give yourself only half the rest time that it takes to perform the set.
Sets and Reps for Gaining Muscle Tone
While you may not think you need additional muscle to lose fat, be sure to let your body composition analysis decide that for you. Often the addition of 3-8lbs of muscle can be warranted to promote greater fat loss and still provide a very favourable looking body. Don’t worry, more muscle doesn’t mean more bulky; if your body needs it than it will make you look, feel and perform better and in the event that your additional muscle does seem bulky, losing it is 10x easier than gaining it.
The Lean and Mighty Set/Rep Scheme
Simply performing 3-4 sets of 8-15 reps per exercise is enough to elicit a muscle gaining effect. Feel free to perform straight sets for more gaining or in combination with another exercise for slightly less gaining.
Sets and Reps for a Total Transformation
A total transformation will require both losing body fat and gaining some amount of muscle mass. The ratio between the goals will determine how often you train for that particular goal. If more fat loss is required then simply adhere to the set/rep schemes for fat loss only more often then the set/rep schemes for gaining muscle tone.
While your specific fat loss goal will indicate which set/rep combinations are best for you, understand that every combination will lose it’s training effect after about 3-4 weeks so be sure to change your program just as frequently and use the set/rep ranges to guide your changes.
