Specificity is one of the four principles of weight training. Specificity means that you train your muscles and choose your exercises, weight, reps and sets with a specific goal in mind.
These goals typically fall into one of four groups:
- size (hypertrophy)
Depending on the goal, the nature of the exercise you choose, the weight, the amount of reps and sets, and the pace at which you perform them will vary.
For example, training for strength typically involves using a heavier weight that causes the muscle to fail at between one and four reps, while endurance training uses a lighter weight that causes failure at 15 to 20 reps.
Also see: principles of weight training