Improve Your Rep Ranges To Get Better Results If you want to get the most from your strength training program, it’s important that you pay attention to how many reps per set you’re doing. What is a rep? For those who don’t know, a rep is the movement pattern from start to finish for any particular type of activity. You will complete a certain number of reps per set before stopping to rest. This number is dependent on your fitness level as well as how much weight you’re lifting. How many reps you aim to do should be directly reflected by the goals you have. Let’s go over the various rep ranges and what they mean for you. 1-5 Reps Working in the very low rep range of 1-5 reps is designed to help build maximum strength in whatever exercise you happen to be doing. Rarely will you ever lift in the one to two rep range unless you are specifically trying to test your maximum lifting capacity. Moving to the 4-5 rep range can be beneficial if you really want to focus on getting stronger overall without gaining any muscular size. This rep range will have you lifting the heaviest weight you can possibly do using good form. 6-8 Reps Moving to the 6-8 rep range, you come to strength combined with hypertrophy. This rep range is a good middle ground as you’ll still be lifting quite a heavy weight, but since you are doing more reps, you’ll get more of a hypertrophy (muscle growth) stimulus. If one of your goals is to gain lean muscle mass, this is a great range to be. Most people will use this range for their heavy compound exercises such as squats, deadlifts, bench press, rows, and shoulder press. 8-12 Reps If you wish to move up to the 8-12 rep range, you’ll now be primarily targeting muscular hypertrophy. The weight will be reduced quite significantly to get to this rep range, so you won’t be seeing as much of a strength gain response. Instead, this range is great for carving out your physique, building more muscle definition and shape. You can use this rep for compound exercises or isolation moves if you prefer. 12+ Reps Finally, if you choose to go above the 12-rep range, you’ll be targeting muscular endurance. At this point, you won’t be using a heavy weight at all, so the focus will really be on ensuring the muscle is as resistant to fatigue as possible. This rep range is great for isolation movements, however can also be used on compound exercises to really burn the muscle out before finishing off your workout session. For instance, a set of 15 squats with light weight at the end of a few sets of 5-6 reps for squats is good for really fatiguing those muscles and getting the blood flowing. This in turn can result in a stronger hypertrophy response. So keep these rep ranges in mind and apply them to your workout program. There’s no right or wrong with how many reps you should perform but rather a proper amount given your particular goals. About the Author: FHMatch , all-in-one `Business in a Box’! If you're a professional this is for you, it’s always FREE to showcase your profile on FHMatch! Empowering professionals to engage, manage and grow their client base - everything you need to get started in 3 min or less. |Merchant Payments|Unlimited - No Fee Booking, Invoicing & Messaging| Showcase Photos & Videos, Subsidized Insurance|