rarex what ethnicity are you? im thinking persian...(i only say this because i am persian also, and white rice is big in my culture). people have been talking about the number of reps, so ill just give an insight into what i do. im a swimmer, so im looking for endurance. i usually do upwards of 20 reps on most of my lifts, although they are medium weight. ie sitting bicep curls, 25 reps each arm with the 25 lb dumbell.