The Best Reps and Sets to Smash Your Goals
Lifting

The Best Reps and Sets to Smash Your Goals

January 08, 2025 3 min read

When it comes to training for BJJ and wrestling, understanding the best reps and sets for your exercises can significantly enhance your performance.


I personally spent years making huge mistakes in this department. Using the wrong rep ranges for my goals. Because of this I wasted so much time in the gym.


Whether you aim to build strength, increase muscle endurance, or improve overall athleticism, knowing how to structure your workouts is key. This guide will outline the best rep and set ranges for BJJ and wrestling to help you smash your goals.


Understanding Rep and Set Ranges


When lifting, different ranges serve different purposes. Here’s a breakdown of what each range typically achieves:


1-5 Reps: Primarily targets maximum strength and power.
6-12 Reps: Focuses on hypertrophy (muscle growth) and moderate strength.
12+ Reps: Aims to build muscle endurance and conditioning.


For BJJ and wrestling, the ideal ranges fall within the first two categories.


Rep range chart


Optimal Reps and Sets for Strength and Power (1-5 Reps)


Why It’s Important: Strength and power are crucial in both BJJ and wrestling for executing explosive movements, controlling opponents, and maintaining positional dominance.


Low rep ranges with higher weights are effective for building these attributes.


When you’re training BJJ or wrestling, you have no need to add more muscular conditioning, you already get enough on the mats.


My recommendation is to focus the majority of your efforts on getting stronger. Getting stronger does not necessarily make you bigger, which is a concern for many athletes.


Sometimes you don’t want to get bigger, just more powerful. That’s what makes strength training so great.


Recommended Exercises:


Squats: 3-5 sets of 3-5 reps
Deadlifts: 3-5 sets of 3-5 reps
Bench Press: 3-5 sets of 3-5 reps
Overhead Press: 3-5 sets of 3-5 reps


Training Tips:


Rest Periods: Take longer rest periods (2-3 minutes) between sets to fully recover.
Form and Technique: Focus on maintaining proper form to prevent injury and maximize strength gains.


Progressive Overload: Gradually increase the weight you lift to continue making progress.


Optimal Reps and Sets for Hypertrophy and Moderate Strength (6-12 Reps)


Why It’s Important: Building muscle size (hypertrophy) and moderate strength is essential for improving your overall physicality and endurance on the mats. Mid-range reps with moderate weights help in achieving this balance.


If you also want to get bigger in your journey, this section is for you. While size itself might not make you perform better, if it is a goal of yours to get bigger, we support it 100%.


Recommended Exercises:


Dumbbell Bench Press: 3-4 sets of 6-12 reps
Rows (Barbell or Dumbbell): 3-4 sets of 6-12 reps
Squat: 3-4 sets of 6-12 reps
Lunges: 3-4 sets of 6-12 reps
Bicep Curls/Tricep Extensions: 3-4 sets of 6-12 reps


Training Tips:


Rest Periods: Keep rest periods moderate (1-2 minutes) to maintain muscle tension.
Time Under Tension: Control the tempo of your lifts to maximize muscle engagement.
Variety: Incorporate a variety of exercises to target different muscle groups and prevent plateaus.


Incorporating Conditioning (12+ Reps)


The primary focus for BJJ and wrestling should be on the lower rep ranges for strength and hypertrophy, however, incorporating higher rep ranges occasionally can help with muscle endurance and conditioning.


Recommended Exercises:


Kettlebell Swings: 3-4 sets of 15-20 reps
Medicine Ball Slams: 3-4 sets of 15-20 reps


Training Tips:


Circuit Training: Combine high-rep exercises into a circuit for a cardio and endurance boost.
Functional Movements: Focus on exercises that mimic the dynamic movements used in BJJ and wrestling.


Conclusion


Finding the right balance between strength, hypertrophy, and endurance training is essential for optimal performance in BJJ and wrestling.


By focusing on the appropriate rep and set ranges, you can build the power, muscle size, and conditioning needed to excel on the mats. However, remember to tailor your training to your specific goals and competition schedule, and always prioritize proper form and recovery.

 

If you would like to learn more about rep speed, check out our article on optimal rep tempo!


With the right approach, you’ll be well on your way to smashing your goals and dominating your opponents.

 

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FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

This website is a collection of resources curated by grapplers, for grapplers. Our goal is to provide you with all the information you need to succeed. Whether you want to learn about nutrition, training on the mats, lifting, or anything in between, we are here for you. We want to see you on the podium most of all, and we hope to help you do exactly that. If you have any questions, feel free to shoot us an email or DM us on any of our social profiles!

There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.