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When I was in my early 20s and was trying to increase my muscle mass from my skinny teenage years, my main emphasis in the gym was on using more weight on all the basic exercises. Since I was a girl at the time, I used the gym as the place to train, so I'd do every exercise. But over time I realized that training that way didn't make much of a difference. Most of the time I just felt like the workouts I was doing were boring, even if they were doing some kind of push-up/pull-up or dumbbell press. I wanted to incorporate a more varied programming into my workouts, so I started looking at programming for more than just strength and strength training. I wanted to incorporate exercise variation into my workouts, and that got me to thinking about how to improve my workout composition. Here's a breakdown of the different types of workout composition. Repetitions A rep is a number of reps you lift for a given set of repetitions. The most popular way to set up a workout is with a rep count system, but many people also like to do just a rep or two per set. These can include alternating between sets of 10, 8, and 6, as well as sets of 3, 5, and 7. As soon as people see this in their own workouts the response is usually very negative. "Why am I always doing 3 sets of three?" they ask. This is actually extremely helpful for people that are more advanced. You can easily create your own rep scheme just by counting the number of reps you lift each workout. For example, if you wanted to build up to doing 10 sets of 10 reps, you could do 10 sets of 5 in the 5 minute range, then 10 sets of 3 in the 10 minute range, then 10 sets of 2 to finish off. You could also add a little more rep on to your max range to give you an even more challenging workout. This means that for example, if you're training for a 50-pound bench press, you could get 10 sets of 3, 3, 2, 1, then 10 sets of 2 before you hit your max of 50 pounds. This could be a workout for someone with the following body types: Strong body Average body Fat body These body types are all able to do 5 to 6 sets of 5-10 reps on top of the regular lifts. If you can't get this amount in a workout, then add at least another rep per set. Repetition frequency Repetition frequency is also a very common method of working out. It's easy to see in the picture below, Similar articles: