With the new year comes new goals. For many people, this involves getting to the gym and transforming their bodies. However, many people tend to go in blind, lift a few weights, do a few machines and expect results. Whether it be losing weight or gaining strength these 5 rep schemes will help you achieve the results you're after.

1. 4x15-20 - Weight Loss

This rep scheme involves completing four sets of fifteen to twenty reps of a particular exercise. The overall objective of this scheme is to increase weight loss and burn fat. This is done through keeping a high intensity with a volume on top of it. Maintain a rest time of 30-60 seconds in between sets. It is not easy but it is definitely worth it. Weight is not the overall objective. It is important to do enough weight, but not too much to where you are unable to finish the sets and reps required. You should try to fail between fifteen and twenty reps. After your workout, and if weight loss is your goal, cardio should be a breeze. You've already worked up a sweat and have the heart rate up so the calories and fat will fall off. This rep scheme involves completing four sets of fifteen to twenty reps of a particular exercise. The overall objective of this scheme is to increase weight loss and burn fat. This is done through keeping a high intensity with a high volume on top of it. Maintain a rest time of 30-60 seconds in between sets. It is not easy but it is definitely worth it. Weight is not the overall objective. It is important to do enough weight, but not too much to where you are unable to finish the sets and reps required. You should try to fail between fifteen and twenty reps. After your workout, and if weight loss is your goal, cardio should be a breeze. You've already worked up a sweat and have the heart rate up so the calories and fat will fall off.

2. 3x10 - Beginning/Maintenance

If you have ever spoken to anybody about working out, read a workout, or even been to the gym yourself in the past, you have probably heard about the good ole three sets of 10 reps. This is the most basic rep and set scheme that there is. It will guide you easily into working out with a happy medium between reps and weight. Due to the fact that it is only ten reps, you can maintain a higher weight average per exercise than doing, say, twenty reps. This rep scheme is perfect for beginning and maintenance as it balances strength with size and is a great introduction to the gym for your new year. You've gotta start somewhere.

3. 5x5 - Some size, More Strength

This rep scheme is for those looking to bulk up some but also maintain a lean look. This is not maximum efficiency strength (Although it is one of the most renowned for gaining strength and stamina) but is able to be done in a manner that allows for a heavyweight load with shortened rest periods between sets to maintain intensity (Burning Calories).

4. 10x3 - Strength Gainz

This is one is a fun one for sure. If you are looking to maximize strength this is the route for you. Personally, I keep the 10x3 on my big lifts such as bench (Incline, Flat, Decline) press, deadlift, and squat as I have found it does little to no good on exercises that target a single area such as curls for biceps. So, if you are seeking strength, this is the way to go. Just substitute another rep scheme in for the smaller lifts or experiment with the 10x3 and see if it works for you.

5. 10, 8, 6, 4, 2 - The Pyramid

This is another one that targets the big three (Bench, Squat, Deadlift) but goes very well when paired with a mid to high rep scheme for your other exercises. Due to the high amount of reps, the opportunity for efficient strength gains is lacking but the option is still lingering on your sets of four and two reps.Essentially, this is the best of both worlds when it comes to increasing your stamina and strength at the same time.

The gains will come, I promise. Find your motivation and pick a rep scheme that coincides with what you want to do and what your goal is and get after it. I have personally used all of these rep schemes in search of various results like weight loss and strength and they have done me well. I am sure they will treat you just as good for your new year's resolution. You just have to stick with it and be consistent as results do not come overnight.