Here's the concise, search-optimized rewrite focused on sets and reps for workouts:

Sets and reps are fundamental building blocks of any workout routine. The right combination depends on your specific fitness goals.

Here's a quick breakdown of recommended sets and reps based on goals:

For Muscular Endurance:

• 12-20+ reps per set
• 2-3 sets
• 30-60 seconds rest between sets
• Light weights
• Best for: Runners, cyclists, endurance athletes

For Muscle Size (Hypertrophy):

• 6-12 reps per set
• 3-5 sets
• 60-90 seconds rest between sets
• Moderate weights
• Best for: Bodybuilding, muscle gain

For Strength and Power:

• 1-5 reps per set
• 3-5 sets
• 2-5 minutes rest between sets
• Heavy weights
• Best for: Powerlifting, strength sports

Key Guidelines for All Training:

• Focus on proper form over weight/reps
• Progress gradually by increasing weight or reps
• Allow adequate rest between workouts
• Maintain consistent workout schedule
• Adjust nutrition to support your goals

Important Notes:

1. Heavier weights with lower reps typically build more muscle mass than lighter weights with higher reps
2. Bodyweight exercises require more sets/reps to failure for muscle growth
3. Nutrition remains 90% of the equation regardless of rep scheme
4. Progressive overload (doing more over time) is essential for results

For beginners, start with:

• 3 sets of 10 reps
• Moderate weight you can control
• Full-body exercises
• Focus on form
• 1-2 minutes rest between sets

Remember: The best routine is one you'll stick to consistently while progressively increasing intensity over time.

Track your workouts and aim to improve each session, whether through more reps, sets, or weight. This consistent progression is more important than perfectly optimized rep schemes.

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