Did you know that it really does matter what repetition range you use for your strength training workouts. Yah, for real y’all! Different types give you a different adaptation. So let’s jump into the four types most commonly used.
Muscular Endurance / Stabilization
– Reps: 12-20
– Sets: 1-3
– Intensity: 50-70%
– Tempo: slow
– Rest Period: 0-90 seconds
Hypertrophy
– Reps: 6-12
– Sets: 3-5
– Intensity: 75-85%
– Tempo: moderate
– Rest Period: 0-60 seconds
Maximal Strength
– Reps: 1-5
– Sets: 4-6
– Intensity: 85-100%
– Tempo: fast / explosive
– Rest Period: 3-5 minutes
Power
– Reps: 1-10
– Sets: 3-6
– Intensity: 30-45%
– Tempo: fast / explosive
– Rest Period: 3-5 minutes
The most commonly used adaptions used are muscular endurance and hypertrophy. However, many times they are not done correctly due to not using the right weight to challenge your muscles and/or not having the right rest period to let your muscle recover during sets.
This is why working with a coach that understands what adaption you should use for your goals is important. Let us do the heavy lifting for planning and creating so you can do the actual heavy lifting of the weights to build your muscles.
💡Do you currently know why you are doing the reps you are doing or are you just grabbing a number that sounds good?
Source: NASM Essentials of Personal Fitness Training
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Coach RJ
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