Muscle Building In The UAE – Reps & Sets

Muscle Building In The UAE – Reps & Sets
Muscle Building In Abu Dhabi – Have you ever wondered which is more important when it comes to reps and sets?
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As part of your muscle building training in Abu Dhabi you will know what reps and sets are, but, is one more important than the other?

Personal Trainer Q & A Category: Muscle Building Techniques

Personal Trainer Q & A Contributor: Ryan

How many reps and sets should you do for a particular exercise?

Even if you’ve been muscle building training for some time you need to know how reps and sets effect your efforts in the gym in the UAE.

In this article we aim to explain what the difference is between reps and sets and find out if one is more important than the other.

We asked a professional muscle building personal trainer in Abu Dhabi for his advice and tips about reps and sets.

In the world of exercise and training we often here about ‘reps and sets’ As a personal trainer in Abu Dhabi can you explain what these two phrases mean?


In an exercise routine sets refers to the amount of times you will repeat a specific exercise and reps refers to the amount of repetitions you will complete of that specific exercise.

For example if your workout routine in Abu Dhabi says to do 3 sets of 10 reps on the Incline Bench press. You would complete 10 reps of that specific exercise, take a rest, add some weight or keep it the same depending on the difficulty and then repeat 10 reps again.

You would repeat this cycle 3 times and then move on to the next exercise in your routine.


In body toning and muscle building are the number of reps or the number of sets more important?


When it comes to muscle building or body toning in the UAE I don’t believe that reps or sets are more important than the other.

Whats more important is making sure that your training has a constant progression in intensity.

For example if you were to go in to the gym day in and day out doing the same number of sets and reps for each exercise with no increase in weight then your unlikely to see any kind of progression in yourself.

However if you were to start doing a certain exercise for 3 sets of 10 reps and in each training session increased this, for example, 3 sets of 12 then 3 sets of 15, then adding a set making it 4 sets of 15.

Constant progression in each session will lead to steady progress in gaining strength and muscle mass and improving your overall physical development.

This along with good nutrition will help with reaching your body goals. Your personal trainer can provide more advice.

That being said if you are looking to increase muscular size and strength I would look at working in the 6-8 reps range for 3 sets and progress in weight and sets from there.

Resting 2-5 minutes between sets to allow your muscles to recover before the next heavy set.

For muscular endurance and body toning I would focus more on lifting in the 10-15 reps range for 3 sets and progressing in weight from there.

Resting for a shorter period between 30 seconds and 1 minute. Here you would be lifting lighter weights than the above style of training.


For clarification, can you provide some examples of exercise types that require the client to document the number of reps and sets?


You should document the number of reps and sets completed for all the training that you do as long as its easily measurable.

In a crossfit class, or group circuit class in the UAE it would be difficult to record all the reps and sets that you did so in such situations it wouldn’t be necessary.

However, in any kind of strength training, for example a leg day in the gym lifting weights and using resistance machines I would highly recommend recording the weights, reps and sets that you do in each workout.

This means when it comes to training legs again you know what you did in the last session and it will make it easier for you to add some kind of progression to your workout, be it weight lifted or reps executed or sets done.

So, in summary, use the following guide when using the reps and sets method during your training in the UAE


  1. Reps and Sets work in unison together

  2. They change depending on your training goals

  3. One is not more important than the other

  4. Document your training when using Reps & Sets as a reminder

  5. Steadily increase your Reps & Sets depending on your goals


Abu Dhabi Mobile Personal Training – Ryan

Ryan is a personal trainer and fitness coach based in Abu Dhabi. If you need a customised muscle building or nutrition plan Ryan is the ideal personal trainer for you.

You can read Ryan’s full personal trainer profile by clicking the link below.

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Personal Trainers In The UAE For Muscle Building

Female PT & Diet Coach In Abu Dhabi – Amina

With a background in personal weight loss, Abu Dhabi female fitness coach Amina knows what it takes to successfully lose weight and maintain a healthy weight. As well as weight loss Amina will help your tone your body and increase your fitness levels too.

At Home Personal Trainer In Abu Dhabi – Ryan

Improve your physical appearance through weight training, boxing and sports fitness with Ryan. Train at home or in an Advantage Sports gym. Specialist diet and nutrition plans are also part of Ryan’s coaching process.

Abu Dhabi Female PT – CrossFit, Zumba & Body Toning – Valeria

Female fitness coach Valeria can profile PT and group fitness in Abu Dhabi for ZUMBA, weight loss, cardio kickboxing, pre-post natal exercise, Pilates and much more. Whatever your fitness goal Valeria has the workout plan for you.

Strength, Fat Loss & Boxing Fitness PT in Abu Dhabi – Ashbey

Ashbey is a boxing coach and fat loss personal trainer in Abu Dhabi. He combines boxing and other fitness methods to help you lose weight; improve your cardio fitness and your strength. Customised training plans based on your fitness goals are provided as well as nutrition and diet advice.

Female Personal Trainer in Abu Dhabi – Zeynab

Abu Dhabi Female PT Zeynab is a weight loss specialist but her health, fitness and lifestyle coaching skills don’t stop there. A level 3 certified trainer, Zeynab can also provide pre and post natal exercise, fat loss for body toning, and more. She is available for 1-2-1 and group PT at home.

Muscle Gain, Strength & Fat Loss Trainer in Abu Dhabi – Uros

PT Uros is a specialist when it comes to improving sports fitness via a variety of training methods. These include muscle toning, endurance training and nutrition programs for healthier living. Uros can work with Adults, Seniors and Kids as part of his at fitness training in Abu Dhabi.

Abu Dhabi Female PT & Group Fitness Coach – Vanessa

Vanessa helps you discover what your weaknesses are when trying to reach a fitness goal and then work towards fixing them. As a level 3 female fitness coach she can work with many different clients – from beginner to advanced. She can provide training at home or your building gym in Abu Dhabi.

Abu Dhabi Personal Trainer – Barbara

You can reach your health and fitness goals in Abu Dhabi when you have the support and skills that a personal trainer like Barbara can provide.

September 27, 2019 / by / in ,

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