Reps:
A rep is how many times a particular exercise is performed in a relatively short period of time.  Determining the amount of reps per set is dependent upon your goals of your weight lifting routine.  General guidelines call for low reps to build strength with high volume of weights.  To build strength and muscle mass, your repetition range should be between 8 and 12.  Those interested in toning muscles usually stick to reps of 12-15 or higher. Use this as a guide in deciding how many reps will fit your workout best.

3 to 5 repetitions (reps)
•Intensity levels are high
•Advanced strength training
•Build muscle mass, explosive strength, power, and speed

8 to 12 reps
•Intensity levels are moderate to high
•Intermediate to advanced strength training
•Build speed, strength, and muscle mass

15 to 26 reps
•Intensity levels are moderate to light
•Beginners to strength training or advanced for competitive athletes
•Build stamina and endurance, and moderate muscle mass. Ideal for toning.

26 to 45 reps
•Intensity levels are light, used for toning.
•Beginners to strength training or advanced for competitive athletes
•Build endurance and minimum muscle mass

**It is extremely important to remember the heavier you lift the more stress is placed on your body.  The heavier the weights the more likely for injury to occur.  You must use proper form before using heavy weights and always have a spotter present.  Utilize the staff if you are in need of a spotter.

 
Sets:
A set is the completion of a series of repetitions. It is recommended that beginners start with 1-2 sets per exercise then progress to 2 or more sets. For beginners muscle stimulation with occur with the first 1-2 sets during a period of accomodation lasting about a couple months.  Increase to 3-4 sets after a couple months to continue to stimulate the muscle.