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𝐑𝐄𝐏𝐒, 𝐖𝐇𝐀𝐓 𝐃𝐎 𝐓𝐇𝐄𝐘 𝐌𝐄𝐀𝐍?
By @myo_kinetics
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- 
Do you know what the rep scheme represents? When you’re doing an exercise and it says 10 reps, there is a meaning behind those numbers. The rep numbers usually represent a percent intensity of your 1 rep max. Meaning, the 10 reps for an exercise should be with what weight can you do only 10 reps. Not following this rule can limit you from the full benefit of exercise.
⠀
The thought is that 1-5 reps is for strength, 6-12 is for hypertrophy and 15+ for endurance, but not just the reps, but the percent intensity of those reps. So, doing 15 reps with a weight you can do 20 times isn’t your 15RM. One thing, that has changed is that the rep scheme representing hypertrophy has changed with research.
⠀
With new research coming out, we can see that building muscle is possible with lower Intensities when volume is matched to higher intensities. This means you can change up your workout from using heavier weights to lower and back and forth. For example, you usually do 15 reps of a bicep curl with 20 pounds for 3 sets. The volume of that workout is 900lb. Now if you changed that to 37.5 pounds you will get the same volume for doing 3 sets of 8 reps. ⠀
- 
Two good rules to abide by when training is, your last rep should be difficult and should not be able to complete a full rep after it. Second, use the 2-rep rule, if you’re able to do 2 more reps with a weight for 2 consecutive training days, it means you should increase your weight. This is all relative depending on what you need; there are also different training styles that can change how reps are used. However, these are some general guidelines to focus on.
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.
.
#reprange #muscle #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

𝐑𝐄𝐏𝐒, 𝐖𝐇𝐀𝐓 𝐃𝐎 𝐓𝐇𝐄𝐘 𝐌𝐄𝐀𝐍?
By @myo_kinetics
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
-
Do you know what the rep scheme represents? When you’re doing an exercise and it says 10 reps, there is a meaning behind those numbers. The rep numbers usually represent a percent intensity of your 1 rep max. Meaning, the 10 reps for an exercise should be with what weight can you do only 10 reps. Not following this rule can limit you from the full benefit of exercise.

The thought is that 1-5 reps is for strength, 6-12 is for hypertrophy and 15+ for endurance, but not just the reps, but the percent intensity of those reps. So, doing 15 reps with a weight you can do 20 times isn’t your 15RM. One thing, that has changed is that the rep scheme representing hypertrophy has changed with research.

With new research coming out, we can see that building muscle is possible with lower Intensities when volume is matched to higher intensities. This means you can change up your workout from using heavier weights to lower and back and forth. For example, you usually do 15 reps of a bicep curl with 20 pounds for 3 sets. The volume of that workout is 900lb. Now if you changed that to 37.5 pounds you will get the same volume for doing 3 sets of 8 reps. ⠀
-
Two good rules to abide by when training is, your last rep should be difficult and should not be able to complete a full rep after it. Second, use the 2-rep rule, if you’re able to do 2 more reps with a weight for 2 consecutive training days, it means you should increase your weight. This is all relative depending on what you need; there are also different training styles that can change how reps are used. However, these are some general guidelines to focus on.
.
.
.
#reprange #muscle #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚
- 
Which rep range to use is a very common question that may people ask. The answer largely depends on what your goals are.
-
If your primary goal is to build muscle, I'd recommend a majority of your work to be in the 6-12 rep rage.
-
If getting strong is your focus, you need to work more so in the 1-5 rep ranges.
-
For more of an endurance/metabolic conditioning focus, you should stick to pretty much anything above 12 reps all the way up to 30.
-
I like to use the 75/25 rule when it comes to rep ranges. 75% of your work can be in the category you are primarily looking to improve upon, while the last 25% is made up of the other two. This will help you to still reap the benefits of the other rep ranges, while primarily focusing on the one you are looking to improve.
-
For example, If building muscle is your focus, 75% of your work can be in the 6-12 rep range, while the last 25% can be either strength or endurance work mixed in.
-
Which rep range you find yourself gravitating towards during your workouts? 
Credit : @grantgirsky 📌.
.
.
.
.

#reprange #muscle #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym.

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚
-
Which rep range to use is a very common question that may people ask. The answer largely depends on what your goals are.
-
If your primary goal is to build muscle, I'd recommend a majority of your work to be in the 6-12 rep rage.
-
If getting strong is your focus, you need to work more so in the 1-5 rep ranges.
-
For more of an endurance/metabolic conditioning focus, you should stick to pretty much anything above 12 reps all the way up to 30.
-
I like to use the 75/25 rule when it comes to rep ranges. 75% of your work can be in the category you are primarily looking to improve upon, while the last 25% is made up of the other two. This will help you to still reap the benefits of the other rep ranges, while primarily focusing on the one you are looking to improve.
-
For example, If building muscle is your focus, 75% of your work can be in the 6-12 rep range, while the last 25% can be either strength or endurance work mixed in.
-
Which rep range you find yourself gravitating towards during your workouts?
Credit : @grantgirsky 📌.
.
.
.
.

#reprange #muscle #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym .

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? ⚖

Follow @P.T.Pete for daily fitness/nutrition tips and knowledge 📚
-
Which rep range to use is a very common question that may people ask. The answer largely depends on what your goals are.
-
If your primary goal is to build muscle, I'd recommend a majority of your work to be in the 6-12 rep rage.
-
If getting strong is your focus, you need to work more so in the 1-5 rep ranges.
-
For more of an endurance/metabolic conditioning focus, you should stick to pretty much anything above 12 reps all the way up to 30.
-
I like to use the 75/25 rule when it comes to rep ranges. 75% of your work can be in the category you are primarily looking to improve upon, while the last 25% is made up of the other two. This will help you to still reap the benefits of the other rep ranges, while primarily focusing on the one you are looking to improve.
-
For example, If building muscle is your focus, 75% of your work can be in the 6-12 rep range, while the last 25% can be either strength or endurance work mixed in.
-
Which rep range you find yourself gravitating towards during your workouts? 
Credit : @grantgirsky 📌. #reprange #musclebuilding #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney
#flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #mobility #yogafit #iifym

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? ⚖

Follow @P.T.Pete for daily fitness/nutrition tips and knowledge 📚
-
Which rep range to use is a very common question that may people ask. The answer largely depends on what your goals are.
-
If your primary goal is to build muscle, I'd recommend a majority of your work to be in the 6-12 rep rage.
-
If getting strong is your focus, you need to work more so in the 1-5 rep ranges.
-
For more of an endurance/metabolic conditioning focus, you should stick to pretty much anything above 12 reps all the way up to 30.
-
I like to use the 75/25 rule when it comes to rep ranges. 75% of your work can be in the category you are primarily looking to improve upon, while the last 25% is made up of the other two. This will help you to still reap the benefits of the other rep ranges, while primarily focusing on the one you are looking to improve.
-
For example, If building muscle is your focus, 75% of your work can be in the 6-12 rep range, while the last 25% can be either strength or endurance work mixed in.
-
Which rep range you find yourself gravitating towards during your workouts?
Credit : @grantgirsky 📌. #reprange #musclebuilding #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney
#flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #mobility #yogafit #iifym

𝙃𝙊𝙒 𝙈𝘼𝙉𝙔 𝙍𝙀𝙋𝙎 𝙎𝙃𝙊𝙐𝙇𝘿 𝙔𝙊𝙐 𝘿𝙊? By @tommaccormick

NOTE. I wrote an article for @breakingmuscle covering this subject a while back. Then I saw someone on @instagram gram do a cool visual representation like this ⬆️. I can’t remember who it was so can’t give credit. If you know then tag them so I can give credit where it’s due. 
Anyway, on to the rep selection info... Some exercises lend themselves to heavy weights and lower reps. Your big three are obvious examples. These exercises can act as indicators of your programs overall efficacy. If numbers are going up here, then good things are happening. 
All too often though, I see guys apply the same logic to their assistance work, chasing PRs on isolation lifts and single leg work. That doesn’t make sense. These assistance lifts are there to assist the big stuff. With these lifts, it is key that you can maintain tension on the target muscles, control the weight, and use a full range of motion (ROM) to activate the muscles throughout that whole ROM. If you chase numbers too aggressively on these lifts, you tend to find other muscle groups kicking in to do the work that shift the emphasis away from where you want it. So, don't do assistance exercises using loads that are comparable to that of your big lifts.
 #reps #setsandreps #musclegain #workout #reprange #hyoertrophy #hardgainer #buildmuscle

𝙃𝙊𝙒 𝙈𝘼𝙉𝙔 𝙍𝙀𝙋𝙎 𝙎𝙃𝙊𝙐𝙇𝘿 𝙔𝙊𝙐 𝘿𝙊? By @tommaccormick

NOTE. I wrote an article for @breakingmuscle covering this subject a while back. Then I saw someone on @instagram gram do a cool visual representation like this ⬆️. I can’t remember who it was so can’t give credit. If you know then tag them so I can give credit where it’s due.
Anyway, on to the rep selection info... Some exercises lend themselves to heavy weights and lower reps. Your big three are obvious examples. These exercises can act as indicators of your programs overall efficacy. If numbers are going up here, then good things are happening.
All too often though, I see guys apply the same logic to their assistance work, chasing PRs on isolation lifts and single leg work. That doesn’t make sense. These assistance lifts are there to assist the big stuff. With these lifts, it is key that you can maintain tension on the target muscles, control the weight, and use a full range of motion (ROM) to activate the muscles throughout that whole ROM. If you chase numbers too aggressively on these lifts, you tend to find other muscle groups kicking in to do the work that shift the emphasis away from where you want it. So, don't do assistance exercises using loads that are comparable to that of your big lifts.
#reps #setsandreps #musclegain #workout #reprange #hyoertrophy #hardgainer #buildmuscle

𝐑𝐄𝐏𝐒, 𝐖𝐇𝐀𝐓 𝐃𝐎 𝐓𝐇𝐄𝐘 𝐌𝐄𝐀𝐍
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- ⠀
Do you know what the rep scheme represents? When you’re doing an exercise and it says 10 reps, there is a meaning behind those numbers. The rep numbers usually represent a percent intensity of your 1 rep max. Meaning, the 10 reps for an exercise should be with what weight can you do only 10 reps. Not following this rule can limit you from the full benefit of exercise.
⠀
The thought is that 1-5 reps is for strength, 6-12 is for hypertrophy and 15+ for endurance, but not just the reps, but the percent intensity of those reps. So, doing 15 reps with a weight you can do 20 times isn’t your 15RM. One thing, that has changed is that the rep scheme representing hypertrophy has changed with research.
⠀
With new research coming out, we can see that building muscle is possible with lower Intensities when volume is matched to higher intensities. This means you can change up your workout from using heavier weights to lower and back and forth. For example, you usually do 15 reps of a bicep curl with 20 pounds for 3 sets. The volume of that workout is 900lb. Now if you changed that to 37.5 pounds you will get the same volume for doing 3 sets of 8 reps. ⠀
Two good rules to abide by when training is, your last rep should be difficult and should not be able to complete a full rep after it. Second, use the 2-rep rule, if you’re able to do 2 more reps with a weight for 2 consecutive training days, it means you should increase your weight. This is all relative depending on what you need; there are also different training styles that can change how reps are used. However, these are some general guidelines to focus on.
.
.post credit @myo_kinetics
.
#reprange #reps #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #mobility  #yogafit  #iifym

𝐑𝐄𝐏𝐒, 𝐖𝐇𝐀𝐓 𝐃𝐎 𝐓𝐇𝐄𝐘 𝐌𝐄𝐀𝐍
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- ⠀
Do you know what the rep scheme represents? When you’re doing an exercise and it says 10 reps, there is a meaning behind those numbers. The rep numbers usually represent a percent intensity of your 1 rep max. Meaning, the 10 reps for an exercise should be with what weight can you do only 10 reps. Not following this rule can limit you from the full benefit of exercise.

The thought is that 1-5 reps is for strength, 6-12 is for hypertrophy and 15+ for endurance, but not just the reps, but the percent intensity of those reps. So, doing 15 reps with a weight you can do 20 times isn’t your 15RM. One thing, that has changed is that the rep scheme representing hypertrophy has changed with research.

With new research coming out, we can see that building muscle is possible with lower Intensities when volume is matched to higher intensities. This means you can change up your workout from using heavier weights to lower and back and forth. For example, you usually do 15 reps of a bicep curl with 20 pounds for 3 sets. The volume of that workout is 900lb. Now if you changed that to 37.5 pounds you will get the same volume for doing 3 sets of 8 reps. ⠀
Two good rules to abide by when training is, your last rep should be difficult and should not be able to complete a full rep after it. Second, use the 2-rep rule, if you’re able to do 2 more reps with a weight for 2 consecutive training days, it means you should increase your weight. This is all relative depending on what you need; there are also different training styles that can change how reps are used. However, these are some general guidelines to focus on.
.
.post credit @myo_kinetics
.
#reprange #reps #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

#tbt What are your favorite rep ranges?
-
Building muscle can be done with a variety of rep ranges while increasing strength is best done with the lower rep ranges.
-
It is commonly understood that sets under 6 reps are best for increasing strength and sets between 6-15 reps are best for building muscle. This is generally true if these rep ranges are compared using an equal amount of sets. [1]
-
If the number of sets performed are adjusted to match training volume, the amount of muscle growth can start to become comparable. [2]
-
Very high rep ranges (25-35) have been shown to increase muscle size when taken to or near failure even in well-trained men when compared to more standard rep ranges (8-12). [3]
-
Muscle growth can be accomplished with a wide variety of rep ranges if done with sufficient effort and training volume.
-
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/
2. https://www.researchgate.net/publication/261516420_Effects_of_Different_Volume-Equated_Resistance_Training_Loading_Strategies_on_Muscular_Adaptations_in_Well-Trained_Men
3. https://www.ncbi.nlm.nih.gov/pubmed/25853914
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#reps #reprange #madegains #sets #liftingweights #hypertrophy #buildmuscle #deadlift #benchpress #shoulderworkout #bicepcurl #naturalbodybuilder #natty #musclegrowth #strengthtraining #fitmen

#tbt What are your favorite rep ranges?
-
Building muscle can be done with a variety of rep ranges while increasing strength is best done with the lower rep ranges.
-
It is commonly understood that sets under 6 reps are best for increasing strength and sets between 6-15 reps are best for building muscle. This is generally true if these rep ranges are compared using an equal amount of sets. [1]
-
If the number of sets performed are adjusted to match training volume, the amount of muscle growth can start to become comparable. [2]
-
Very high rep ranges (25-35) have been shown to increase muscle size when taken to or near failure even in well-trained men when compared to more standard rep ranges (8-12). [3]
-
Muscle growth can be accomplished with a wide variety of rep ranges if done with sufficient effort and training volume.
-
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/
2. https://www.researchgate.net/publication/261516420_Effects_of_Different_Volume-Equated_Resistance_Training_Loading_Strategies_on_Muscular_Adaptations_in_Well-Trained_Men
3. https://www.ncbi.nlm.nih.gov/pubmed/25853914
-
#reps #reprange #madegains #sets #liftingweights #hypertrophy #buildmuscle #deadlift #benchpress #shoulderworkout #bicepcurl #naturalbodybuilder #natty #musclegrowth #strengthtraining #fitmen

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
- 
Follow @P.T.Pete for daily fitness/nutrition tips & education 📚
- 
Which rep range to use is a very common question that may people ask. The answer largely depends on what your goals are.
-
If your primary goal is to build muscle, I'd recommend a majority of your work to be in the 6-12 rep rage.
-
If getting strong is your focus, you need to work more so in the 1-5 rep ranges.
-
For more of an endurance/metabolic conditioning focus, you should stick to pretty much anything above 12 reps all the way up to 30.
-
I like to use the 75/25 rule when it comes to rep ranges. 75% of your work can be in the category you are primarily looking to improve upon, while the last 25% is made up of the other two. This will help you to still reap the benefits of the other rep ranges, while primarily focusing on the one you are looking to improve.
-
For example, If building muscle is your focus, 75% of your work can be in the 6-12 rep range, while the last 25% can be either strength or endurance work mixed in.
-
Which rep range you find yourself gravitating towards during your workouts? 
Credit : @grantgirsky 📌.
.
.
.
.

#reprange #muscle #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym.

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
-
Follow @P.T.Pete for daily fitness/nutrition tips & education 📚
-
Which rep range to use is a very common question that may people ask. The answer largely depends on what your goals are.
-
If your primary goal is to build muscle, I'd recommend a majority of your work to be in the 6-12 rep rage.
-
If getting strong is your focus, you need to work more so in the 1-5 rep ranges.
-
For more of an endurance/metabolic conditioning focus, you should stick to pretty much anything above 12 reps all the way up to 30.
-
I like to use the 75/25 rule when it comes to rep ranges. 75% of your work can be in the category you are primarily looking to improve upon, while the last 25% is made up of the other two. This will help you to still reap the benefits of the other rep ranges, while primarily focusing on the one you are looking to improve.
-
For example, If building muscle is your focus, 75% of your work can be in the 6-12 rep range, while the last 25% can be either strength or endurance work mixed in.
-
Which rep range you find yourself gravitating towards during your workouts?
Credit : @grantgirsky 📌.
.
.
.
.

#reprange #muscle #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym .

𝙍𝙀𝙋 𝙍𝘼𝙉𝙂𝙀𝙎 𝙁𝙊𝙍 𝙈𝙐𝙎𝘾𝙇𝙀 𝙂𝘼𝙄𝙉 @tommaccormick -
You should use a variety of rep ranges in your training to build the most muscle possible.
-
Studies have shown significant muscle gain across a wide spectrum of reps and training through a variety of rep ranges allows all avenues for the hypertrophy to be exploited. -
However, the weight of evidence suggests there does appear to be a trend that the use of heavy loads (i.e. >65% of 1RM) is superior to the use of lighter loads (<65% of 1RM) for producing hypertrophy. This is especially the case once you have passed the rank beginner stage.
-
Given the overall volume (sets x reps x load) is closely linked to your gains it makes sense to use loads that are above 65% of your 1 rep max and allow you to do a lot of volume.
-
This is why I suggest you do most of your work in the 6-12 rep range.
-
Gym bros have known this for decades and research has validated their opinion. This rep range is the perfect combo of heavy enough to activate all muscle fibres and allow you to do a high workload.
-
As such, 6-12 reps per set are the most efficient muscle builders. This doesn’t mean that other reps ranges are not useful, just that they shouldn’t make up the bulk of your training.
-
#reps #repsandsets #hypertrophy #hypertrophyscience #hypertrophytraining #hypertrophyreprange #reprange #science #sportsscience #bodybuilding #naturalmuscle #naturalbodybuilding #intensity #1repmax #workout #gymtime

𝙍𝙀𝙋 𝙍𝘼𝙉𝙂𝙀𝙎 𝙁𝙊𝙍 𝙈𝙐𝙎𝘾𝙇𝙀 𝙂𝘼𝙄𝙉 @tommaccormick -
You should use a variety of rep ranges in your training to build the most muscle possible.
-
Studies have shown significant muscle gain across a wide spectrum of reps and training through a variety of rep ranges allows all avenues for the hypertrophy to be exploited. -
However, the weight of evidence suggests there does appear to be a trend that the use of heavy loads (i.e. >65% of 1RM) is superior to the use of lighter loads (<65% of 1RM) for producing hypertrophy. This is especially the case once you have passed the rank beginner stage.
-
Given the overall volume (sets x reps x load) is closely linked to your gains it makes sense to use loads that are above 65% of your 1 rep max and allow you to do a lot of volume.
-
This is why I suggest you do most of your work in the 6-12 rep range.
-
Gym bros have known this for decades and research has validated their opinion. This rep range is the perfect combo of heavy enough to activate all muscle fibres and allow you to do a high workload.
-
As such, 6-12 reps per set are the most efficient muscle builders. This doesn’t mean that other reps ranges are not useful, just that they shouldn’t make up the bulk of your training.
-
#reps #repsandsets #hypertrophy #hypertrophyscience #hypertrophytraining #hypertrophyreprange #reprange #science #sportsscience #bodybuilding #naturalmuscle #naturalbodybuilding #intensity #1repmax #workout #gymtime

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So many people ask me "how many of these should I do?" And my answer is always the same. It all depends on what your goal is. If you're looking to gain strength, 1-6 sets of 1-6 reps at 85-100% of your 1 rep max is ideal. For hypertrophy(muscle growth) 3-4 sets of 8-12 reps with slow tempo and control at 65-75%1RM will get you the best results. If you want to be a lean machine and burn off excess fat, 3-5 sets of 15-20 reps at <65%1RM is your go to. I hope this will help you get to your fitness goals faster and more efficiently. Feel free to DM me if you have any other questions!
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#reprange #build #burn #strength #reps #sets #fitness #endurance #hypertrophy #goodlife #goodlifevictoriaterrace #info #learning

So many people ask me "how many of these should I do?" And my answer is always the same. It all depends on what your goal is. If you're looking to gain strength, 1-6 sets of 1-6 reps at 85-100% of your 1 rep max is ideal. For hypertrophy(muscle growth) 3-4 sets of 8-12 reps with slow tempo and control at 65-75%1RM will get you the best results. If you want to be a lean machine and burn off excess fat, 3-5 sets of 15-20 reps at <65%1RM is your go to. I hope this will help you get to your fitness goals faster and more efficiently. Feel free to DM me if you have any other questions!
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#reprange #build #burn #strength #reps #sets #fitness #endurance #hypertrophy #goodlife #goodlifevictoriaterrace #info #learning

📝These rep ranges are just guides, they are not rules that are set in stone. Training for strength can also build muscle (hypertrophy) or endurance, just to a smaller extent. Likewise for higher rep sets, they also develop your strength and provide some muscle growth. .
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#bodyweightbodybuilding
#sciencebehindtraining
#twohandphilosophy
#trainingobsessed
#beginnerworkout
#musclebuilding
#fitnessjourney
#trainingguide
#repsandsets
#hypertrophy
#trainingtips
#endurance
#fitlifestyle
#reprange
#strength
#power
#fitlife
#gym

📝These rep ranges are just guides, they are not rules that are set in stone. Training for strength can also build muscle (hypertrophy) or endurance, just to a smaller extent. Likewise for higher rep sets, they also develop your strength and provide some muscle growth. .
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#bodyweightbodybuilding
#sciencebehindtraining
#twohandphilosophy
#trainingobsessed
#beginnerworkout
#musclebuilding
#fitnessjourney
#trainingguide
#repsandsets
#hypertrophy
#trainingtips
#endurance
#fitlifestyle
#reprange
#strength
#power
#fitlife
#gym

The mid rep range, 6 to 12, is the most efficient way to increase muscle mass(hypertrophy). In this rep range, you will create the most tears in your muscle fibers, which will recover and become stronger and larger than the day before. Repeating this process will lead to a larger and stronger body!🔥 Don’t forget to DM us with any questions about the topic and about our personalised diet and training programs! 😎

The mid rep range, 6 to 12, is the most efficient way to increase muscle mass(hypertrophy). In this rep range, you will create the most tears in your muscle fibers, which will recover and become stronger and larger than the day before. Repeating this process will lead to a larger and stronger body!🔥 Don’t forget to DM us with any questions about the topic and about our personalised diet and training programs! 😎

The lower rep range, 1 to 5 repeats, is used for improving muscle strength. Lower reps with higher weight will have a stronger impact on your muscles and central nervous system, enabling you to move heavier weights. This rep range has the added benefit of helping you add musclemass in a caloric surplus, and retain muscle in a caloric deficit. 💪🏻 DM us for more information about our personalised diet and training programs and any questions you might have! 🧐😁

The lower rep range, 1 to 5 repeats, is used for improving muscle strength. Lower reps with higher weight will have a stronger impact on your muscles and central nervous system, enabling you to move heavier weights. This rep range has the added benefit of helping you add musclemass in a caloric surplus, and retain muscle in a caloric deficit. 💪🏻 DM us for more information about our personalised diet and training programs and any questions you might have! 🧐😁

This week, we will talk about a crucial factor that can make, or break your training. We will cover every range for every need in the upcoming posts. Stay tuned and DM for more info about our personalised diets and training programs.

This week, we will talk about a crucial factor that can make, or break your training. We will cover every range for every need in the upcoming posts. Stay tuned and DM for more info about our personalised diets and training programs.

REP RANGES...
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Are you lifting in the correct rep range?
If your aiming to build muscle try and stay within the 8-12 rep range.
For strength anything from 1-6 rep range of course increase in strength will still help to build new muscle it will just not be the optimal way to get there.
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Are you stopping before you hit your last rep??
If your rep range target is 8-12 don't just stop when you hit 12 reps, (I see so many people do this) 
You should be working within your range meaning you will not be able to get 13 reps, but if you can it is time to increase the weight.
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And the same goes for the lower end of the rep range if you cannot hit the 8 reps and your target range is 8-12 you should be looking at reducing the weight slightly.
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It is the last couple of reps that really count so don't miss out on the most vital part of the set.
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Make Every Set Count..!!
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#musclebeach #musclebuilding #musclefit #muscleup #japanesemuscle #indomuscle #musclekingz #muscles #muscletech #musclefood #muscle #modernmuscle #musclenation #muscleups #reprange #gainmuscle #fittrainers #fitfood #musclefood #transform #gainmuscle #postworkout #fitnessmotivation #preworkout #getfit #healthyliving #burnfat #protein #fresh #davidpfitness

REP RANGES...
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Are you lifting in the correct rep range?
If your aiming to build muscle try and stay within the 8-12 rep range.
For strength anything from 1-6 rep range of course increase in strength will still help to build new muscle it will just not be the optimal way to get there.
.
Are you stopping before you hit your last rep??
If your rep range target is 8-12 don't just stop when you hit 12 reps, (I see so many people do this)
You should be working within your range meaning you will not be able to get 13 reps, but if you can it is time to increase the weight.
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And the same goes for the lower end of the rep range if you cannot hit the 8 reps and your target range is 8-12 you should be looking at reducing the weight slightly.
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It is the last couple of reps that really count so don't miss out on the most vital part of the set.
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Make Every Set Count..!!
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#musclebeach #musclebuilding #musclefit #muscleup #japanesemuscle #indomuscle #musclekingz #muscles #muscletech #musclefood #muscle #modernmuscle #musclenation #muscleups #reprange #gainmuscle #fittrainers #fitfood #musclefood #transform #gainmuscle #postworkout #fitnessmotivation #preworkout #getfit #healthyliving #burnfat #protein #fresh #davidpfitness

Although each of the rep ranges above represent a specific goal, a good training program incorporates all of them together. Sticking with a rep range for too long can lead to a plateau and severely limit your results. Happy lifting!

Although each of the rep ranges above represent a specific goal, a good training program incorporates all of them together. Sticking with a rep range for too long can lead to a plateau and severely limit your results. Happy lifting!

Should you train to failure?
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It depends on your rep range: ▶️ 1-5 reps - RPE 7-8 w/ 2-3 RIR
▶️ 6-8 reps - RPE 8-9 w/ 1-2 RIR
▶️ 9-X reps - RPE 9-10 w/ 0-1 RIR

Focus on training to failure at your last set of exercise or exercise of your specific muscle group. The more advanced you are, the more often you should train to failure.
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Failure means technical failure. Eccentric failure should never be your primary goal but could be a good intensity technique in a functional overreaching phase.
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The closer you get to your deload phase the more often you can apply „training to failure“. #trainingtofailure #forcedreps #certifiedstrengthcoach #strengthtraining #rateofpercievedexertion #reprange #functionaloverreaching #deload #neuroprofiling

Should you train to failure?

It depends on your rep range: ▶️ 1-5 reps - RPE 7-8 w/ 2-3 RIR
▶️ 6-8 reps - RPE 8-9 w/ 1-2 RIR
▶️ 9-X reps - RPE 9-10 w/ 0-1 RIR

Focus on training to failure at your last set of exercise or exercise of your specific muscle group. The more advanced you are, the more often you should train to failure.

Failure means technical failure. Eccentric failure should never be your primary goal but could be a good intensity technique in a functional overreaching phase.

The closer you get to your deload phase the more often you can apply „training to failure“. #trainingtofailure #forcedreps #certifiedstrengthcoach #strengthtraining #rateofpercievedexertion #reprange #functionaloverreaching #deload #neuroprofiling

Yesterday we discussed how enough training volume + progressive overload is required for muscle growth.
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When discussing hypertrophy, training volume is usually referred to as the number of sets we are performing.
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However, there are certain guidelines for a set to be considered a full set that can be put towards your weekly volume for a muscle group.
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These guidelines involve it being above 30% of your one rep max and being between 5 and 30 reps. Having it between 0 and 4 reps in reserve is also a part of it.
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This ensures the sets are using enough difficulty and intensity to elicit muscle growth.
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That’s the post!
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#fullaffectfitness #infowithaffect #hypertrophy #musclegain #gainmuscle #buildmuscle #buildingmuscle #musclebuilding #anabolic #putonmuscle #gainmusclemass #musclemass #gains #gaintrain #qualitymuscle #qualitygains #training #workout #fitness #health #trainingvolume #intensity #reprange #repsinreserve #rpe #musclehypertrophy #musclegrowth #effort #bodybuilding #aesthetic

Yesterday we discussed how enough training volume + progressive overload is required for muscle growth.
-
When discussing hypertrophy, training volume is usually referred to as the number of sets we are performing.
-
However, there are certain guidelines for a set to be considered a full set that can be put towards your weekly volume for a muscle group.
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These guidelines involve it being above 30% of your one rep max and being between 5 and 30 reps. Having it between 0 and 4 reps in reserve is also a part of it.
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This ensures the sets are using enough difficulty and intensity to elicit muscle growth.
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That’s the post!
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#fullaffectfitness #infowithaffect #hypertrophy #musclegain #gainmuscle #buildmuscle #buildingmuscle #musclebuilding #anabolic #putonmuscle #gainmusclemass #musclemass #gains #gaintrain #qualitymuscle #qualitygains #training #workout #fitness #health #trainingvolume #intensity #reprange #repsinreserve #rpe #musclehypertrophy #musclegrowth #effort #bodybuilding #aesthetic

Video 1
An example of hypertrophy training using the 💪Deadlift⚓ to target hamstrings, lower back and core muscles.

Video 2 
An example of strength training using the 💪Deadlift⚓ to target he same three muscles and putting them under more stress. Be aware to keep your spine neutral to avoid lower back injuries. Stretch with a foam roller post deadlifting 🚑
#strengthtraining #reprange

Video 1
An example of hypertrophy training using the 💪Deadlift⚓ to target hamstrings, lower back and core muscles.

Video 2
An example of strength training using the 💪Deadlift⚓ to target he same three muscles and putting them under more stress. Be aware to keep your spine neutral to avoid lower back injuries. Stretch with a foam roller post deadlifting 🚑
#strengthtraining #reprange

No mater what is on my mind I can switch off and channel everything for the full session, tunes on, don’t talk to anyone, don’t look at anyone, just focus and think about the movement, lifting the next weight, the extra rep, what I can do next to make myself crawl out the gym or struggle to get my top off! What can I do better this time. Dropped the weight a lot this competition. Focussing more on the high reps, controlled focus positive and negative and the time under tension sure I can through the big weights around but can’t you do 50 slow controlled reps with 1/4 of the weight and push through the burn? #1upnutritionchallenge #1up8weekchallenge #1up #timeundertension #diet #focus #training #burn #gains #fit #fitnessmotivation #fitness #fitnessjourney #goals #target #reprange @1upnutrition  @1up.nutrition @1upnutritionofficial #excercise #workout #therapy #fatloss #supriseyourself

No mater what is on my mind I can switch off and channel everything for the full session, tunes on, don’t talk to anyone, don’t look at anyone, just focus and think about the movement, lifting the next weight, the extra rep, what I can do next to make myself crawl out the gym or struggle to get my top off! What can I do better this time. Dropped the weight a lot this competition. Focussing more on the high reps, controlled focus positive and negative and the time under tension sure I can through the big weights around but can’t you do 50 slow controlled reps with 1/4 of the weight and push through the burn? #1upnutritionchallenge #1up8weekchallenge #1up #timeundertension #diet #focus #training #burn #gains #fit #fitnessmotivation #fitness #fitnessjourney #goals #target #reprange @1upnutrition @1up.nutrition @1upnutritionofficial #excercise #workout #therapy #fatloss #supriseyourself

Wat zijn de beste rep ranges?🤷‍♂️
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Je kunt met verschillende soorten rep ranges trainen. Welke het beste is voor jou is afhankelijk van je doel. 🎯 •
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Als je een rep range hebt van 1-5 train je vooral voor kracht. Natuurlijk gaat er ook spiermassa groeien, maar je focust je op sterker worden. Je kiest een gewicht wat zwaar genoeg is dat je tussen de 1-5 herhalingen kunt doen en als je de 5 herhalingen haalt, gooi je het gewicht omhoog en ga je weer tussen de 1 en 5 herhalingen zitten enzovoort.
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Als je doel hypertrofie is, oftewel spiermassa opbouwen, raad ik het aan om een rep range van 6-12 te hanteren. Hier kies je dus ook een gewicht waarmee je tussen de 6 en 12 herhalingen kunt tillen. Als je de 12 herhalingen dan bereikt hebt met dat gewicht, gooi het het gewicht weer omhoog dat je er tussen de 6 en 12 herhalingen kunt uitvoeren.
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Als je doel uithoudingsvermogen is, is de rep range 12 of meer herhalingen het best. Je probeert dan zo veel mogelijk herhalingen te doen met dat gewicht waardoor je uithoudingsvermogen omhoog gaat.
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Voor meer informatie over fitness, volg dan👇
@fitnesslandnl
@fitnesslandnl
@fitnesslandnl

Wat zijn de beste rep ranges?🤷‍♂️


Je kunt met verschillende soorten rep ranges trainen. Welke het beste is voor jou is afhankelijk van je doel. 🎯 •

Als je een rep range hebt van 1-5 train je vooral voor kracht. Natuurlijk gaat er ook spiermassa groeien, maar je focust je op sterker worden. Je kiest een gewicht wat zwaar genoeg is dat je tussen de 1-5 herhalingen kunt doen en als je de 5 herhalingen haalt, gooi je het gewicht omhoog en ga je weer tussen de 1 en 5 herhalingen zitten enzovoort.


Als je doel hypertrofie is, oftewel spiermassa opbouwen, raad ik het aan om een rep range van 6-12 te hanteren. Hier kies je dus ook een gewicht waarmee je tussen de 6 en 12 herhalingen kunt tillen. Als je de 12 herhalingen dan bereikt hebt met dat gewicht, gooi het het gewicht weer omhoog dat je er tussen de 6 en 12 herhalingen kunt uitvoeren.


Als je doel uithoudingsvermogen is, is de rep range 12 of meer herhalingen het best. Je probeert dan zo veel mogelijk herhalingen te doen met dat gewicht waardoor je uithoudingsvermogen omhoog gaat.


Voor meer informatie over fitness, volg dan👇
@fitnesslandnl
@fitnesslandnl
@fitnesslandnl

A quick delts and traps routine w/ my buddy @i_ballard from a couple weeks back. The main focus in each exercise is mind-muscle connection. In order to accomplish this focus specifically on tempo (rep speed) and adequate range of motion; basically time-under tension. This will cause more muscle damage to occur, which should stimulate muscle growth and repair assuming rest and nutrition are optimal. Each exercise is 3-5 sets of 10-15 reps. Give this workout a try.  1. Shoulder shrugs  2. 4-way DB raise  3. Seated DB press  4. Lateral raise machine

A quick delts and traps routine w/ my buddy @i_ballard from a couple weeks back. The main focus in each exercise is mind-muscle connection. In order to accomplish this focus specifically on tempo (rep speed) and adequate range of motion; basically time-under tension. This will cause more muscle damage to occur, which should stimulate muscle growth and repair assuming rest and nutrition are optimal. Each exercise is 3-5 sets of 10-15 reps. Give this workout a try. 1. Shoulder shrugs 2. 4-way DB raise 3. Seated DB press 4. Lateral raise machine

REP RANGES .

How many reps should you be doing? It’s so common for people to just do the common “3x10” because that’s what they hear and know. But rep schemes should be based on your overall fitness goal! .

Here’s the numbers: . -Power: 1-5
-Strength: 1-6
-Hypertrophy: 6-12
-Endurance: 12-20 .

If you are determined to meet your overall fitness goal, you should stick to the same reps for your overall program! .
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#reprange #reps #repscheme #repitition #science #fitnessgoals #fitness #fittoat #fitnessandover #lifting #girlswholift #weightlifting #bodybuilding #strengthtraining #strength #strengthandconditioning #fit #shredshack #shredded #offseason #fitnessandover #merrimackvalley #workout #underarmour

REP RANGES .

How many reps should you be doing? It’s so common for people to just do the common “3x10” because that’s what they hear and know. But rep schemes should be based on your overall fitness goal! .

Here’s the numbers: . -Power: 1-5
-Strength: 1-6
-Hypertrophy: 6-12
-Endurance: 12-20 .

If you are determined to meet your overall fitness goal, you should stick to the same reps for your overall program! .
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#reprange #reps #repscheme #repitition #science #fitnessgoals #fitness #fittoat #fitnessandover #lifting #girlswholift #weightlifting #bodybuilding #strengthtraining #strength #strengthandconditioning #fit #shredshack #shredded #offseason #fitnessandover #merrimackvalley #workout #underarmour

What rep range should you be working in when training in a calorie deficit?

When training in a calorie deficit you're training goal should be at a minimum to maintain your strength, but what rep range should you be working in to do this?

A research study set out to see what number of repetitions would result in the fastest improvement in strength. They took 199 male college students and split them into 9 groups. Each group trained with different repetitions per set from the following set of repetitions; 2RM, 4RM, 6RM, 8RM, 10RM & 12RM.

They were tested before and after completing a 12-week progressive programme and researchers concluded that the optimum number of repetitions for strength was between 3 and 9 reps.

What does this mean for you?

Train with the heaviest weight you can in the 3-9 rep range whilst maintaining good form and aim to increase this using progressive overload continually over time.
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#caloriedeficit #reprange #fitnessgoals #fatloss #exercise #abs 
#functionalfitness #fitspo #fitspiration #strengthtraining #strength #gymmotivation #fit #getfit #results #weightloss #personaltrainer #personaltraining #matlockgym #bakewellgym #woodlandsfitnesscentre

What rep range should you be working in when training in a calorie deficit?

When training in a calorie deficit you're training goal should be at a minimum to maintain your strength, but what rep range should you be working in to do this?

A research study set out to see what number of repetitions would result in the fastest improvement in strength. They took 199 male college students and split them into 9 groups. Each group trained with different repetitions per set from the following set of repetitions; 2RM, 4RM, 6RM, 8RM, 10RM & 12RM.

They were tested before and after completing a 12-week progressive programme and researchers concluded that the optimum number of repetitions for strength was between 3 and 9 reps.

What does this mean for you?

Train with the heaviest weight you can in the 3-9 rep range whilst maintaining good form and aim to increase this using progressive overload continually over time.



#caloriedeficit #reprange #fitnessgoals #fatloss #exercise #abs
#functionalfitness #fitspo #fitspiration #strengthtraining #strength #gymmotivation #fit #getfit #results #weightloss #personaltrainer #personaltraining #matlockgym #bakewellgym #woodlandsfitnesscentre

SWIPE for two moves to incorporate into your workout today! 👉🏻👉🏻👉🏻
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》single leg glute raise with dumbbell skull crushers
》dumbell back row
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How do you know how many reps and sets to do???
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Before I answer this I want you to make sure your form is right for the exercise you are doing....meaning you're using the right muscles for the specific exercise. For example, if you are doing a bicep curl and you're throwing your hips into it then your form is off and the weight is probably too heavy.
So once you get the form down the answer to this really depends on your goals...
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> If you are training for muscle size then I suggest you choose a weight at which you reach muscle failure in the 8-12 rep range
> If you are training for strength then I suggest you choose a weight at which you reach muscle failure in the 1-6 rep range
> If you're training for muscle endurance then a high rep range (12+) and a lower choice in weight would be a good fit
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Overall though start with what you're comfortable with and what you enjoy! It can be helpful as well to track your weights and reps to see how you're progressing
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Happy training 😁
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#healthcoach #nutritioncoach #orangecounty #orangecountypersonaltrainer #orangecountypersonaltraining #hiitworkout #reprange #fitnessadvice #fitnessfacts #fitfacts #workouttips #workoutfacts #buildmuscle #muscleendurance #workoutforwomen #workoutforbeginners

SWIPE for two moves to incorporate into your workout today! 👉🏻👉🏻👉🏻
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》single leg glute raise with dumbbell skull crushers
》dumbell back row
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How do you know how many reps and sets to do???
.
Before I answer this I want you to make sure your form is right for the exercise you are doing....meaning you're using the right muscles for the specific exercise. For example, if you are doing a bicep curl and you're throwing your hips into it then your form is off and the weight is probably too heavy.
So once you get the form down the answer to this really depends on your goals...
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> If you are training for muscle size then I suggest you choose a weight at which you reach muscle failure in the 8-12 rep range
> If you are training for strength then I suggest you choose a weight at which you reach muscle failure in the 1-6 rep range
> If you're training for muscle endurance then a high rep range (12+) and a lower choice in weight would be a good fit
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Overall though start with what you're comfortable with and what you enjoy! It can be helpful as well to track your weights and reps to see how you're progressing
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Happy training 😁
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#healthcoach #nutritioncoach #orangecounty #orangecountypersonaltrainer #orangecountypersonaltraining #hiitworkout #reprange #fitnessadvice #fitnessfacts #fitfacts #workouttips #workoutfacts #buildmuscle #muscleendurance #workoutforwomen #workoutforbeginners

This tip is especially applicable to people looking to build muscle/tone as well as lose fat. Anything over 12 reps and you’re training for muscle endurance instead. Unless you are an athlete, you don’t need to train in that rep range. Instead go for the 6-12 reps guideline. For example, if you can do more than 12 push ups, add more resistance through either progressing to decline push ups, or place your hands wider apart which places more emphasis on the chest. If you can perform more than 12 reps of dumbbell curls, add more weight so when you begin to fatigue your in the 10-12 reps range. This is all to make sure you’re causing enough damage to the muscle hence it regrows bigger/more toned, provided you’re keeping your diet in check. If you need diet tips, feel free to dm me. And remember to HIIT the gym today. Workout of the day will be on my story like always. See you tomorrow! 
#freefitnessadvice #fitnessfreeadvice #gainmuscle #losefat #tone #exercisetips #workouttips #freepersonaltrainer #hiitthegym #workout #fitness #reprange #fitnessbeginner

This tip is especially applicable to people looking to build muscle/tone as well as lose fat. Anything over 12 reps and you’re training for muscle endurance instead. Unless you are an athlete, you don’t need to train in that rep range. Instead go for the 6-12 reps guideline. For example, if you can do more than 12 push ups, add more resistance through either progressing to decline push ups, or place your hands wider apart which places more emphasis on the chest. If you can perform more than 12 reps of dumbbell curls, add more weight so when you begin to fatigue your in the 10-12 reps range. This is all to make sure you’re causing enough damage to the muscle hence it regrows bigger/more toned, provided you’re keeping your diet in check. If you need diet tips, feel free to dm me. And remember to HIIT the gym today. Workout of the day will be on my story like always. See you tomorrow!
#freefitnessadvice #fitnessfreeadvice #gainmuscle #losefat #tone #exercisetips #workouttips #freepersonaltrainer #hiitthegym #workout #fitness #reprange #fitnessbeginner

Curtsey Lunges are ones to try if you haven’t already and are building your bootaaay 🍑 ————
You can start with a kettlebell or a dumbbell, after mastering bodyweight curtsey lunges first. Then give barbell lunges a try! ————
The Rep Range you use when training depends on what you are trying to achieve - but also variety within your workouts will keep pushing you further! ————
Track: @swedishhousemafia 
#curtseylunges #bootay #workitout #trainhard #lunges #barbelllunges #reprange #personaltraining #weightgain #exerciseroutine #curtsey

Curtsey Lunges are ones to try if you haven’t already and are building your bootaaay 🍑 ————
You can start with a kettlebell or a dumbbell, after mastering bodyweight curtsey lunges first. Then give barbell lunges a try! ————
The Rep Range you use when training depends on what you are trying to achieve - but also variety within your workouts will keep pushing you further! ————
Track: @swedishhousemafia
#curtseylunges #bootay #workitout #trainhard #lunges #barbelllunges #reprange #personaltraining #weightgain #exerciseroutine #curtsey

What is the best rep range to gain muscle? Thanks @amber_fugedi for the Q! 🦴🍎☕️
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#bonappetit #boneappletea #podcasts #workingout #reps #reprange #lift #lifting #liftingweights #postedmalone

What is the best rep range to gain muscle? Thanks @amber_fugedi for the Q! 🦴🍎☕️



#bonappetit #boneappletea #podcasts #workingout #reps #reprange #lift #lifting #liftingweights #postedmalone

3x 8 of 3x 15, what’s the difference?

Een reprange is de hoeveelheid herhaling ofwel reps die je doet in een set. Hoe hoger je reprange des te meer slow-twitch fibers spreek je aan, de spiervezels die zijn gemaakt om langdurige kracht te leveren en dus ook minder sterk zijn dan de fast-twitch fibers die beter zijn in korte explosieve kracht. 
Zo heeft een hardloper meer slow-twitch fibers en een sprinter meer fast-twitch fibers. Om het even te visualiseren

Wat denk ik het belangrijkste is om te weten, is dat alles tussen 5-30 reps generaal gesproken bijdraagt aan hypertrofie. Het is dus niet zo dat een set van 20 reps geen spiergroei bewerkstelligt want ook deze plan ik vaak genoeg in. 
Mijn advies voor de meeste mensen zal zijn: blijf tussen de 7-15 reps voor de meeste sets die je doet en doe 1-2x per week per spiergroep een set op 15+ reps. Dan zit je al goed!

Daarnaast kan een reprange ook op meerdere manieren worden gebruikt; de een gebruikt het als een richtlijn, de ander als een beperking. 
Welke van die het beste is ligt aan het soort trainingsschema dat je hebt! Als je een reprange als richtlijn gebruikt, dan kies je voor je set een gewicht wat je denkt te kunnen halen voor de reprange die je moet halen en haal je er zoveel als dat je kan zonder te stoppen als je je gekozen reprange voorbij zal gaan. 
Als je een reprange als beperking gebruikt zal je een set met een reprange van 8 reps af breken bij de 8e rep, ondanks dat je er 10-12 zou kunnen. Dit zou ook “goed” kunnen zijn als jouw trainingsschema daarop is ingesteld.

Maar persoonlijk geloof ik meer in de beste quote die Jorden Peters ooit heeft uitgesproken: “when it’s there... you fucking take it!" Wat er dus eigenlijk op neer komt dat als er meer in zit je er ook alles uit haalt, en dat is ook wat ik zelf doe en mijn atleten adviseer. ➡Kies een gewicht waarvan je denkt dat dit perfect zal zijn voor je gekozen reprange (uitdagend) ➡Benader je set met het idee dat je beter bent dan de vorige keer dat je deze lift deed dus ook sterker moet zijn, en dus meer kan. ➡Noteer gewicht en aantal reps die je hebt gedaan zodat je volgende sessie weer een goede inschatting kan maken!

Comments⬇️

3x 8 of 3x 15, what’s the difference?

Een reprange is de hoeveelheid herhaling ofwel reps die je doet in een set. Hoe hoger je reprange des te meer slow-twitch fibers spreek je aan, de spiervezels die zijn gemaakt om langdurige kracht te leveren en dus ook minder sterk zijn dan de fast-twitch fibers die beter zijn in korte explosieve kracht.
Zo heeft een hardloper meer slow-twitch fibers en een sprinter meer fast-twitch fibers. Om het even te visualiseren

Wat denk ik het belangrijkste is om te weten, is dat alles tussen 5-30 reps generaal gesproken bijdraagt aan hypertrofie. Het is dus niet zo dat een set van 20 reps geen spiergroei bewerkstelligt want ook deze plan ik vaak genoeg in.
Mijn advies voor de meeste mensen zal zijn: blijf tussen de 7-15 reps voor de meeste sets die je doet en doe 1-2x per week per spiergroep een set op 15+ reps. Dan zit je al goed!

Daarnaast kan een reprange ook op meerdere manieren worden gebruikt; de een gebruikt het als een richtlijn, de ander als een beperking.
Welke van die het beste is ligt aan het soort trainingsschema dat je hebt! Als je een reprange als richtlijn gebruikt, dan kies je voor je set een gewicht wat je denkt te kunnen halen voor de reprange die je moet halen en haal je er zoveel als dat je kan zonder te stoppen als je je gekozen reprange voorbij zal gaan.
Als je een reprange als beperking gebruikt zal je een set met een reprange van 8 reps af breken bij de 8e rep, ondanks dat je er 10-12 zou kunnen. Dit zou ook “goed” kunnen zijn als jouw trainingsschema daarop is ingesteld.

Maar persoonlijk geloof ik meer in de beste quote die Jorden Peters ooit heeft uitgesproken: “when it’s there... you fucking take it!" Wat er dus eigenlijk op neer komt dat als er meer in zit je er ook alles uit haalt, en dat is ook wat ik zelf doe en mijn atleten adviseer. ➡Kies een gewicht waarvan je denkt dat dit perfect zal zijn voor je gekozen reprange (uitdagend) ➡Benader je set met het idee dat je beter bent dan de vorige keer dat je deze lift deed dus ook sterker moet zijn, en dus meer kan. ➡Noteer gewicht en aantal reps die je hebt gedaan zodat je volgende sessie weer een goede inschatting kan maken!

Comments⬇️

The "hypertrophy rep range" is traditionally known as the 6-15 rep range, with most of the work being done in the 8-12 range.
#
The research actually shows that loads as low as 30% 1RM can produce hypertrophy. If we take into account that a 15RM is around 60-65% 1RM theres a lot of reps to play with! 
#
But there are always other factors to take into account with someones training thats more than just what is shown to be optimal in the research. We've got to look at what's time efficient and allows you to get the most productive volume of hard sets in within your available training time.
#
With this taken into account often the most productive rep ranges are the 6-15 range as sets of much more reps take too long and can be painfully hard to perform and sets of much fewer reps may require too much rest time to be productive.
#
As always the most important factors are the basics for hypertrophy: caloric surplus with sufficient protein, sufficient volume and intensity to consistently see progress with increases in volume seen over time.
#
For more information on Personal Training at @arc_gym or Online Coaching drop me a message or email to info@safpersonaltraining.co.uk.
#
#arcgym #arc_gym #safpersonaltraining #personaltrainer #onlinecoach #wokingham #wokinghampersonaltrainer #woosehill #woodley #winnersh #earley #lowerearley #volume #hypertrophy #reprange

The "hypertrophy rep range" is traditionally known as the 6-15 rep range, with most of the work being done in the 8-12 range.
#
The research actually shows that loads as low as 30% 1RM can produce hypertrophy. If we take into account that a 15RM is around 60-65% 1RM theres a lot of reps to play with!
#
But there are always other factors to take into account with someones training thats more than just what is shown to be optimal in the research. We've got to look at what's time efficient and allows you to get the most productive volume of hard sets in within your available training time.
#
With this taken into account often the most productive rep ranges are the 6-15 range as sets of much more reps take too long and can be painfully hard to perform and sets of much fewer reps may require too much rest time to be productive.
#
As always the most important factors are the basics for hypertrophy: caloric surplus with sufficient protein, sufficient volume and intensity to consistently see progress with increases in volume seen over time.
#
For more information on Personal Training at @arc_gym or Online Coaching drop me a message or email to info@safpersonaltraining.co.uk .
#
#arcgym #arc_gym #safpersonaltraining #personaltrainer #onlinecoach #wokingham #wokinghampersonaltrainer #woosehill #woodley #winnersh #earley #lowerearley #volume #hypertrophy #reprange

Short seated dumbbell chest, tricep, and shoulder circuit. Each exercise is 3 x 12-15 reps.

Short seated dumbbell chest, tricep, and shoulder circuit. Each exercise is 3 x 12-15 reps.

Don’t let the anyone confuse you saying, “you need to be doing this many reps”..
.
Guys, at the end of the day whether it’s supersets, drop sets, etc. it honestly doesn’t matter...
.
What matters is that you are focusing on progressive overload. Lifting heavier and challenging yourself week by week with your workouts.
.
But I want to hear from you, what are your favorite rep ranges when lifting?

Don’t let the anyone confuse you saying, “you need to be doing this many reps”..
.
Guys, at the end of the day whether it’s supersets, drop sets, etc. it honestly doesn’t matter...
.
What matters is that you are focusing on progressive overload. Lifting heavier and challenging yourself week by week with your workouts.
.
But I want to hear from you, what are your favorite rep ranges when lifting?

Struggle to figure out the right weight and and rep ranges you should be working in. Give this video a listen. 
And if you haven't be been to my boy @resultswithconnor gym for a group session then please make your Inquiries won't be disappointed guys.

#reprange#restructure#reps#hypertrophy#musclegrowth#muscleandstrength#musclepower#progression#progressiveoverload

Struggle to figure out the right weight and and rep ranges you should be working in. Give this video a listen.
And if you haven't be been to my boy @resultswithconnor gym for a group session then please make your Inquiries won't be disappointed guys.

#reprange #restructure #reps #hypertrophy #musclegrowth #muscleandstrength #musclepower #progression #progressiveoverload

I squated in the 2-3 rep range 2 days ago, but I decided to start this week off with more heavy 2s. Because I felt I could get more out of it. My calf’s seemed to be burning up before anything else on Friday, so I put my squat shoes back on today. They have a heel, easing the tension on your ankle joint. 🌟And this happened 😻 I squated my last #1rm for 2 sets of 2. 🤩 
Feels so good running up to this Powerlifting comp with @nipowerlifting 22nd Feb.
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#squats #squatprogress #pr #squatpb #personalbest #trainingthepeach #powerlifting #reprange #squatshoes #shoes #strengthgains #musclegain #strengthtraining #legday #legs #trainingfrequency #twiceaweek #intermediatelifter

I squated in the 2-3 rep range 2 days ago, but I decided to start this week off with more heavy 2s. Because I felt I could get more out of it. My calf’s seemed to be burning up before anything else on Friday, so I put my squat shoes back on today. They have a heel, easing the tension on your ankle joint. 🌟And this happened 😻 I squated my last #1rm for 2 sets of 2. 🤩
Feels so good running up to this Powerlifting comp with @nipowerlifting 22nd Feb.
.
.
.
.
#squats #squatprogress #pr #squatpb #personalbest #trainingthepeach #powerlifting #reprange #squatshoes #shoes #strengthgains #musclegain #strengthtraining #legday #legs #trainingfrequency #twiceaweek #intermediatelifter

•Rep Range To Build Muscle? 🤔
.
This is an evergreen question but the answer has changed over time.
.
Initially, far too many people believed that you have to lift heavy weight for building muscle and light weights for getting cut.
.
If you’re wondering what the weight has to do with the number of reps, it’s important to understand that intensity and reps almost go hand in hand.
.
When using a heavier weight, you end up in a lower rep range when compared to using a weight you can rep out for, say, 20 reps.
.
It wasn’t long enough till this myth was busted and everyone knew that just being in a deficit isn’t a valid reason to change your rep range.
.
If anything, lifting as heavy as possible was preferred for retention of muscle.
.
Then came the time where everyone believed that 1-5 reps for strength, 6-20 for hypertrophy, and 20+ for endurance was something set in stone.
.
This made a black and white comparison which isn’t true.
.
So what is the best rep range to build muscle? ✅
.
The currently literature shows that the rep range doesn’t matter as much for hypertrophy (size) when effort and proximity to failure are same.
.
This means that if you take your 5 Rep Max and do 4 reps with it (1 Rep In Reserve), you can get the same hypertrophy as taking your 30 Rep Max and doing 29 reps with it (1 Rep In Reserve).
.
Of course, determining proximity to failure gets harder in the higher rep ranges and going too low in reps might not provide enough time under tension for a hypertrophic stimulus which is why it is still a good idea to set up most of your programming in the 6-12 rep range.
.
That said, if you feel you do better with higher/lower reps, go for it.
.
As long as you train with sufficient volume (which is a lot lesser than most think is needed as a novice) and get stronger, you’ll make great progress.
.
Here are the key takeaways: ✅
1. Most of your training should be in the 6-12 rep range.
2. Include a variety of rep ranges in your training.
3. Don’t be afraid of changing the rep range on exercises contrary to what people say is right based on feedback from your body.
.
Share this with your training partners if you find it useful! 💪

•Rep Range To Build Muscle? 🤔
.
This is an evergreen question but the answer has changed over time.
.
Initially, far too many people believed that you have to lift heavy weight for building muscle and light weights for getting cut.
.
If you’re wondering what the weight has to do with the number of reps, it’s important to understand that intensity and reps almost go hand in hand.
.
When using a heavier weight, you end up in a lower rep range when compared to using a weight you can rep out for, say, 20 reps.
.
It wasn’t long enough till this myth was busted and everyone knew that just being in a deficit isn’t a valid reason to change your rep range.
.
If anything, lifting as heavy as possible was preferred for retention of muscle.
.
Then came the time where everyone believed that 1-5 reps for strength, 6-20 for hypertrophy, and 20+ for endurance was something set in stone.
.
This made a black and white comparison which isn’t true.
.
So what is the best rep range to build muscle? ✅
.
The currently literature shows that the rep range doesn’t matter as much for hypertrophy (size) when effort and proximity to failure are same.
.
This means that if you take your 5 Rep Max and do 4 reps with it (1 Rep In Reserve), you can get the same hypertrophy as taking your 30 Rep Max and doing 29 reps with it (1 Rep In Reserve).
.
Of course, determining proximity to failure gets harder in the higher rep ranges and going too low in reps might not provide enough time under tension for a hypertrophic stimulus which is why it is still a good idea to set up most of your programming in the 6-12 rep range.
.
That said, if you feel you do better with higher/lower reps, go for it.
.
As long as you train with sufficient volume (which is a lot lesser than most think is needed as a novice) and get stronger, you’ll make great progress.
.
Here are the key takeaways: ✅
1. Most of your training should be in the 6-12 rep range.
2. Include a variety of rep ranges in your training.
3. Don’t be afraid of changing the rep range on exercises contrary to what people say is right based on feedback from your body.
.
Share this with your training partners if you find it useful! 💪

Can light weights build big muscles or is there only one rep range suitable for GROWTH??
By now we know that’s probably untrue... let’s dive in shall we 🙌.
#NutraflexStart
➖
It’s often suggested that using the weight you can lift for 6-12 reps is optimal for muscle mass gains. In agreement, the American Society of Sports Medicine recommends 8-12 reps with 60-70% 1RM (the maximum weight you can lift 1 time)
-
However, when reps are performed until failure (until you can’t do another one), you should have maximally recruited all muscle fibers. Therefore, it can be speculated that rep range is not that important, as long as you perform your sets until failure.
➖
This study investigated the effect of both light and heavy weights on muscle mass gains. The ‘light’ group trained with 30% 1RM (for 30-40 reps), while the ‘heavy’ group trained with 80% 1RM (for 8-12 reps). Both groups trained until failure.

Both groups gained the same amount of muscle mass following 10 weeks of training.
➖
Now, this does not mean to take EVERY set until failure. Instead it provides some understanding in how we can build muscle even when using lighter weights.
-
When using a lighter load you want to come close to failure to ensure that you’ve recruited as much muscle fiber during that working set.
-
As always- Nutrition First , you gotta eat to grow ✊🤓.
👇
Study:
Mitchell et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol. 2012
-
#nutrition #nutraflex #reprange #muscle #growth #research #training #protocol #fitnesstips #strengthcoach
#musclecoach #fatloss #weightloss #transformation #flexfriday #instafit

Can light weights build big muscles or is there only one rep range suitable for GROWTH??
By now we know that’s probably untrue... let’s dive in shall we 🙌.
#NutraflexStart

It’s often suggested that using the weight you can lift for 6-12 reps is optimal for muscle mass gains. In agreement, the American Society of Sports Medicine recommends 8-12 reps with 60-70% 1RM (the maximum weight you can lift 1 time)
-
However, when reps are performed until failure (until you can’t do another one), you should have maximally recruited all muscle fibers. Therefore, it can be speculated that rep range is not that important, as long as you perform your sets until failure.

This study investigated the effect of both light and heavy weights on muscle mass gains. The ‘light’ group trained with 30% 1RM (for 30-40 reps), while the ‘heavy’ group trained with 80% 1RM (for 8-12 reps). Both groups trained until failure.

Both groups gained the same amount of muscle mass following 10 weeks of training.

Now, this does not mean to take EVERY set until failure. Instead it provides some understanding in how we can build muscle even when using lighter weights.
-
When using a lighter load you want to come close to failure to ensure that you’ve recruited as much muscle fiber during that working set.
-
As always- Nutrition First , you gotta eat to grow ✊🤓.
👇
Study:
Mitchell et al. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol. 2012
-
#nutrition #nutraflex #reprange #muscle #growth #research #training #protocol #fitnesstips #strengthcoach
#musclecoach #fatloss #weightloss #transformation #flexfriday #instafit

WHAT REP RANGE SHOULD YOU USE

There are basicaly 3 rep ranges for 3 specific goals and these are:

1.LOW REPS:
Now this rep range is used for building strenght and power. Now here you use reps from 1-6 reps pers set, with 6-8 sets and 3-5 minute rest in between sets.

2.MEDIUM REPS:
Now this rep range is used to build muscle mass and also a little bit of strenght. Here you reach failure at about 6-12 reps, with 4-5 sets and 60-90s rest in between sets.

3.HIGH REPS:
Now this rep range is used for endurance, sports and a little muscle building. Here you do 15 or more reps per set to failure ofcourse, with about 3-4 sets and 30-60s rest in between sets.

Pro tip: Do all sets to FAILURE.

Coaching: emanuelkaucic1@gmail.com or click the link in my bio.

Facebook: Emanuel Kaucic
Youtube: Emanuel Kaucic
Instagram: emanuelkaucic1

#lowreps #reps #highreps #mediumreps #power #strenght #endurance #sports #athletics #asthetics #rest #resttime #resttimes #failure #traintofailure #hypertrophy #musclebuilding #buildmuscle #gainmusclemass #gains #reprange #repranges #bodybuilder #bodybuilding #fitness #coaching #coach #onlinecoach #onlinecoaching #personaltrainer

WHAT REP RANGE SHOULD YOU USE

There are basicaly 3 rep ranges for 3 specific goals and these are:

1.LOW REPS:
Now this rep range is used for building strenght and power. Now here you use reps from 1-6 reps pers set, with 6-8 sets and 3-5 minute rest in between sets.

2.MEDIUM REPS:
Now this rep range is used to build muscle mass and also a little bit of strenght. Here you reach failure at about 6-12 reps, with 4-5 sets and 60-90s rest in between sets.

3.HIGH REPS:
Now this rep range is used for endurance, sports and a little muscle building. Here you do 15 or more reps per set to failure ofcourse, with about 3-4 sets and 30-60s rest in between sets.

Pro tip: Do all sets to FAILURE.

Coaching: emanuelkaucic1@gmail.com or click the link in my bio.

Facebook: Emanuel Kaucic
Youtube: Emanuel Kaucic
Instagram: emanuelkaucic1

#lowreps #reps #highreps #mediumreps #power #strenght #endurance #sports #athletics #asthetics #rest #resttime #resttimes #failure #traintofailure #hypertrophy #musclebuilding #buildmuscle #gainmusclemass #gains #reprange #repranges #bodybuilder #bodybuilding #fitness #coaching #coach #onlinecoach #onlinecoaching #personaltrainer

You constantly hear people arguing over the optimal rep range to stick to, but the reality is you don't need to train in one rep range all the time. Low rep ranges are great for building strength, the typical 8-12 reps for mass and high-rep for endurance.
Just locking yourself into one group is a bad idea, lifting 1-3 rep heavy sets all the time puts a lot of strain on your joints and you won't bulk out much doing sets of 15-20 light lifts! Try varying your workouts! 🏋️‍♂️🏋️‍♀️

You constantly hear people arguing over the optimal rep range to stick to, but the reality is you don't need to train in one rep range all the time. Low rep ranges are great for building strength, the typical 8-12 reps for mass and high-rep for endurance.
Just locking yourself into one group is a bad idea, lifting 1-3 rep heavy sets all the time puts a lot of strain on your joints and you won't bulk out much doing sets of 15-20 light lifts! Try varying your workouts! 🏋️‍♂️🏋️‍♀️

Been a while, but less than a month ago I couldn’t pull 195kg for a single rep. But tonight I squeezed out a double! And all after doing 185kg x3 190kg x3 🤩 the bulk is still in effect!! Also, deadlifting twice a week! Grueling but it works😝
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#deadlift #deadliftpr #dl #2repmax #heavydeadlifts #heavylifting #personalbest #newrecord #recordset #workout #powerbuilding #bodybuilding #powerlifting #195kg #reprange #progress #comparison #bulking #strengthtraining #strengthgains #strengthandconditioning #stronger #barbell

Been a while, but less than a month ago I couldn’t pull 195kg for a single rep. But tonight I squeezed out a double! And all after doing 185kg x3 190kg x3 🤩 the bulk is still in effect!! Also, deadlifting twice a week! Grueling but it works😝
.
.
.
.
.
#deadlift #deadliftpr #dl #2repmax #heavydeadlifts #heavylifting #personalbest #newrecord #recordset #workout #powerbuilding #bodybuilding #powerlifting #195kg #reprange #progress #comparison #bulking #strengthtraining #strengthgains #strengthandconditioning #stronger #barbell

Mass appeal and mass gainz 💪🏽💪🏽 Monster drop set with increasing reps going from 110lbs with 3 reps to 100’s w/4 reps ⏩ 70’s w/5 reps ⏩ 60’s w/6 reps ⏩ 50’s w/7 reps with the last set being pause reps 🔥🔥🔥 One great benefit to using dumbbells in your strength workouts: Unilateral training. Working out with them helps to balance strength since they provide equal load to both sides of the body. That being said, this method isn’t to be used every workout, and should be started with less sets to build up resistance 💯

#BackDayBeLike #DropSet #SuperSet #MonsterSet #Dumbbells #Deadlifts #RepRange #PauseReps #NoRest #PersonalTrainer #Coach #OnlineTraining #TrainHarder #TrainSmarter #LetsGo

Mass appeal and mass gainz 💪🏽💪🏽 Monster drop set with increasing reps going from 110lbs with 3 reps to 100’s w/4 reps ⏩ 70’s w/5 reps ⏩ 60’s w/6 reps ⏩ 50’s w/7 reps with the last set being pause reps 🔥🔥🔥 One great benefit to using dumbbells in your strength workouts: Unilateral training. Working out with them helps to balance strength since they provide equal load to both sides of the body. That being said, this method isn’t to be used every workout, and should be started with less sets to build up resistance 💯

#BackDayBeLike #DropSet #SuperSet #MonsterSet #Dumbbells #Deadlifts #RepRange #PauseReps #NoRest #PersonalTrainer #Coach #OnlineTraining #TrainHarder #TrainSmarter #LetsGo

Few highlights from yesterdays chest session.. of late I’ve been focusing more on control and rep range and high reps with high weight!  With alot of squeezing the muscle after sets to try and increase blood flow into my muscles.Preps full on underway and am feeling great so I can’t complain.
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🏋🏿‍♂️ @myah.cbf 📸 @alexbrandspecialist 
@legendsgymnasium

Few highlights from yesterdays chest session.. of late I’ve been focusing more on control and rep range and high reps with high weight! With alot of squeezing the muscle after sets to try and increase blood flow into my muscles.Preps full on underway and am feeling great so I can’t complain.
.
.
.
🏋🏿‍♂️ @myah.cbf 📸 @alexbrandspecialist
@legendsgymnasium

BEST REP RANGE FOR MUSCLE GROWTH!
.
.
There have been studies conducted to evaluate the best rep range possible for muscle growth ...There was a time, when performing below 6 rep workout (heavy load) considered best for strength building, 6-12 considered optimal for muscle building and above 12 for improving muscular endurance...
.
.
Interestingly, the recent studies indicated that one can pack muscle mass with all above mentioned rep ranges (if the volume is equated).
.
 However, in my opinion, if we try to sail in 2 boats at the same time and  ignore the principle of specificity, meaning if we think of training at 2-5 rep range to build muscle as well as strength, in that case, we need to pull a good number of hard sets to get that Volume for the muscle growth.
.
 This surely can affect your joint health in a long run specially if  the programming is not done intelligently.
.
.
So, unless you are not working with a qualified coach, it is better to stick particular rep range in respect to the goal. In simple words, if you want to chase strength, stick to rep range of below 5 per set (considering the number of sets which allows you to recover well). Similarly, if you are chasing muscle growth, stick to 6-12 Rep range...THERE ARE MANY PEOPLE WHO ARE UNABLE TO GROW THE MUSCLE SIZE BECAUSE ...
.
.
1. THEY ARE NOT EQUATING THE VOLUME .
 2. THEY ARE TRAINING AS A POWER LIFTER AND EXPECTING MUSCLE GROWTH OF A BODYBUILDER.
-Rachit Dua
.
.
.
#teamaminder #musclegrowth #naturalbodybuilding #natty #drugfree #onlinefitnesscoach #workouttips #bodybuildingscience #bodybuildingfact #bodybuilding #fitness #fitnessfacts #hypertrophy #bestreprange #reprange #indianfitnessblogger #instafit #gains

BEST REP RANGE FOR MUSCLE GROWTH!
.
.
There have been studies conducted to evaluate the best rep range possible for muscle growth ...There was a time, when performing below 6 rep workout (heavy load) considered best for strength building, 6-12 considered optimal for muscle building and above 12 for improving muscular endurance...
.
.
Interestingly, the recent studies indicated that one can pack muscle mass with all above mentioned rep ranges (if the volume is equated).
.
However, in my opinion, if we try to sail in 2 boats at the same time and ignore the principle of specificity, meaning if we think of training at 2-5 rep range to build muscle as well as strength, in that case, we need to pull a good number of hard sets to get that Volume for the muscle growth.
.
This surely can affect your joint health in a long run specially if the programming is not done intelligently.
.
.
So, unless you are not working with a qualified coach, it is better to stick particular rep range in respect to the goal. In simple words, if you want to chase strength, stick to rep range of below 5 per set (considering the number of sets which allows you to recover well). Similarly, if you are chasing muscle growth, stick to 6-12 Rep range...THERE ARE MANY PEOPLE WHO ARE UNABLE TO GROW THE MUSCLE SIZE BECAUSE ...
.
.
1. THEY ARE NOT EQUATING THE VOLUME .
2. THEY ARE TRAINING AS A POWER LIFTER AND EXPECTING MUSCLE GROWTH OF A BODYBUILDER.
-Rachit Dua
.
.
.
#teamaminder #musclegrowth #naturalbodybuilding #natty #drugfree #onlinefitnesscoach #workouttips #bodybuildingscience #bodybuildingfact #bodybuilding #fitness #fitnessfacts #hypertrophy #bestreprange #reprange #indianfitnessblogger #instafit #gains

Holy Moly! Huge changes coming to The Fit Project!
-
1) Brand New Program FIIT. Circuit based, strength/stamina/Intervals. It’s intense and it’s amazing!

2) A RECIPE DATABASE! Breakfast, lunch/dinner, snacks and a menu !!! -
3) workout video demonstrations will now be on a private instagram page for members only ! (This is a work in progress bare with me!)
-
4) website and program layouts are different :) 12.99 a month you guys, that’s it! .42 cents a day for 3 programs, a nutrition guide, recipe database, menus, it’s well worth the investment. Plus you can cancel at anytime !! DO IT! JOIN US

Holy Moly! Huge changes coming to The Fit Project!
-
1) Brand New Program FIIT. Circuit based, strength/stamina/Intervals. It’s intense and it’s amazing!

2) A RECIPE DATABASE! Breakfast, lunch/dinner, snacks and a menu !!! -
3) workout video demonstrations will now be on a private instagram page for members only ! (This is a work in progress bare with me!)
-
4) website and program layouts are different :) 12.99 a month you guys, that’s it! .42 cents a day for 3 programs, a nutrition guide, recipe database, menus, it’s well worth the investment. Plus you can cancel at anytime !! DO IT! JOIN US

𝗪𝐇𝐀𝐓 𝐀𝐑𝐄, 𝗪𝐀𝐑𝐌 𝐔𝐏 - 𝐏𝐑𝐄𝐏 - 𝐌𝐀𝐈𝐍 𝐒𝐄𝐓𝐒? ⁣
⁣
- Warm up sets are done for the first exercise with 50% of the load which you're going to lift for that specific movement. ⁣
⁣
- Your warm up set shouldn't be more than 15 reps and 1 set. It's necessary to push blood into the muscles before the main sets. That's why we perform it. ⁣
⁣
- With the warm up set, we warm up the primary as well has the secondary muscles too so it helps with the blood flow in them too. For eg while doing bench press, our primary muscle is chest & secondary is front delt & triceps. ⁣
-----------------------⁣
- Prep sets should be done after warmup sets to prepare your muscle for the load of the main set. ⁣
⁣
- Prep sets should be around 2-4 sets or more depending upon the intensity and your training program and at what point of periodization you are on. ⁣
⁣
- Don't exhaust yourself in the prep sets. So you should Perform anywhere between 4-8 reps max for prep sets. The goal is just to prepare the muscles. ⁣
--------------------------⁣
- Main sets count as your working sets. If a workout program mentions, '3 sets of squats', they mean 3 main sets and not warmup or prep sets. ⁣
⁣
- Main sets can be anywhere around 2-5 sets or even more depending upon your fitness program, periodization etc. ⁣
⁣
- Rep range can also be around 8-12 or even more depending on which program and periodization you are on. ⁣
⁣
This is my knowledge on Warm up - Prep - Main sets. You should have a coach to design a sustainable workout program for you. Let that be me!⁣
⁣
Dm for transformation plans 📚
#warmupset #mainset #reprange #exerciseselection #exercise #isolation #compoundexercises #intensity #highintensity #highintensitytraining #lowintensity #lowintensitytraining #progressiveoverload #progressnotperfection #periodization #progress #dontgiveup #keepworking #keepworkinghard #keepworkingout #exercisescience #training #trainingprogram #coaching #hireacoach #strengthtraining #hypertrophytraining #chestworkout #shoulderworkout #tricepworkout

𝗪𝐇𝐀𝐓 𝐀𝐑𝐄, 𝗪𝐀𝐑𝐌 𝐔𝐏 - 𝐏𝐑𝐄𝐏 - 𝐌𝐀𝐈𝐍 𝐒𝐄𝐓𝐒? ⁣

- Warm up sets are done for the first exercise with 50% of the load which you're going to lift for that specific movement. ⁣

- Your warm up set shouldn't be more than 15 reps and 1 set. It's necessary to push blood into the muscles before the main sets. That's why we perform it. ⁣

- With the warm up set, we warm up the primary as well has the secondary muscles too so it helps with the blood flow in them too. For eg while doing bench press, our primary muscle is chest & secondary is front delt & triceps. ⁣
-----------------------⁣
- Prep sets should be done after warmup sets to prepare your muscle for the load of the main set. ⁣

- Prep sets should be around 2-4 sets or more depending upon the intensity and your training program and at what point of periodization you are on. ⁣

- Don't exhaust yourself in the prep sets. So you should Perform anywhere between 4-8 reps max for prep sets. The goal is just to prepare the muscles. ⁣
--------------------------⁣
- Main sets count as your working sets. If a workout program mentions, '3 sets of squats', they mean 3 main sets and not warmup or prep sets. ⁣

- Main sets can be anywhere around 2-5 sets or even more depending upon your fitness program, periodization etc. ⁣

- Rep range can also be around 8-12 or even more depending on which program and periodization you are on. ⁣

This is my knowledge on Warm up - Prep - Main sets. You should have a coach to design a sustainable workout program for you. Let that be me!⁣

Dm for transformation plans 📚
#warmupset #mainset #reprange #exerciseselection #exercise #isolation #compoundexercises #intensity #highintensity #highintensitytraining #lowintensity #lowintensitytraining #progressiveoverload #progressnotperfection #periodization #progress #dontgiveup #keepworking #keepworkinghard #keepworkingout #exercisescience #training #trainingprogram #coaching #hireacoach #strengthtraining #hypertrophytraining #chestworkout #shoulderworkout #tricepworkout

#musclebuildingtipoftheweek
.
How to maximize hypertrophy??
.
1️⃣Best rep range 6-12
.
2️⃣Best intensity rate somewhere between 70-85 % of ur 1RM
.
3️⃣Best RPE (Rate Of Perceived Exertion) scale would be 7-9 or 1-3 RIR (Reps In Reserve)
.
🟣But all the above is for no use unless u actually know ur 1RM, which many claims they know but maximum of u don't 🤷🏻‍♂️ Because u Don't give ur 200% at all 😤 u underestimate ur strength❌ u lack confidence❌ u don't believe u will be able to lift another rep❌ u feel scared, it will fall on u right⁉️
.
🟠But u don't know one thing, YOU ARE WAY MUCH MORE STRONGER THAN YOU THINK 💪🏼🧠 but to figure out how strong u r, u have to fail till death🥵 Just like @schwarzenegger used to say "YOUR EVERY LAST REP IS THE MOST IMPORANT REP"👈🏼
.
🔴Many of u people r wasting ur  #time #weeks #money by just following a specific #reprange #volume #RPE #tempo etc Prescribed by ur online coach without even getting the results u deserve🤦🏻‍♂️ not because u r not following everything somehow its not ur fault also but this can be a reason that u r not applying all these aspects as per ur CORRECT 1RM🙆🏻‍♂️
.
🟤So before starting any workout plan first figure out ur 1RM, 1RM doesn't mean u will have do that much heavy to see how much weight u can lift for 1 Rep only. Telling u a better way:👇🏼
.
✳️STEP 1: In for e.g bench press let's say if u think ur strength is to fail at 10 reps with 100kg weight Go attempt it With help of ur workout partner or a supporter tell him to count ur reps & help u at the end to rerack the barbell, u focusing on the lift only & don't stop untill u fail to death so that u r not able to lift a single more rep
.
✳️STEP 2: If u cross 10 reps then weight is lighter for u, adjust/increase weight accordingly. And if u did lessor than 10 then simply weight is heavy for u adjust/decrease weight Accordingly👍🏼
.
🟢So this was just an example how u can figure out ur 1RM & know ur actual capabilities. Then only applying those RPE's, Rep Ranges, Intensity etc can promote Muscle Hypertrophy (Growth) .
Thank u hope this may help some of u🙏
.
👉ONLINE FITNESS TRAINING👈 (HEAVY DISCOUNTS TILL 31st JANUARY 2020)
.
CONTINUED 👇🏼👇

#musclebuildingtipoftheweek
.
How to maximize hypertrophy??
.
1️⃣Best rep range 6-12
.
2️⃣Best intensity rate somewhere between 70-85 % of ur 1RM
.
3️⃣Best RPE (Rate Of Perceived Exertion) scale would be 7-9 or 1-3 RIR (Reps In Reserve)
.
🟣But all the above is for no use unless u actually know ur 1RM, which many claims they know but maximum of u don't 🤷🏻‍♂️ Because u Don't give ur 200% at all 😤 u underestimate ur strength❌ u lack confidence❌ u don't believe u will be able to lift another rep❌ u feel scared, it will fall on u right⁉️
.
🟠But u don't know one thing, YOU ARE WAY MUCH MORE STRONGER THAN YOU THINK 💪🏼🧠 but to figure out how strong u r, u have to fail till death🥵 Just like @schwarzenegger used to say "YOUR EVERY LAST REP IS THE MOST IMPORANT REP"👈🏼
.
🔴Many of u people r wasting ur #time #weeks #money by just following a specific #reprange #volume #RPE #tempo etc Prescribed by ur online coach without even getting the results u deserve🤦🏻‍♂️ not because u r not following everything somehow its not ur fault also but this can be a reason that u r not applying all these aspects as per ur CORRECT 1RM🙆🏻‍♂️
.
🟤So before starting any workout plan first figure out ur 1RM, 1RM doesn't mean u will have do that much heavy to see how much weight u can lift for 1 Rep only. Telling u a better way:👇🏼
.
✳️STEP 1: In for e.g bench press let's say if u think ur strength is to fail at 10 reps with 100kg weight Go attempt it With help of ur workout partner or a supporter tell him to count ur reps & help u at the end to rerack the barbell, u focusing on the lift only & don't stop untill u fail to death so that u r not able to lift a single more rep
.
✳️STEP 2: If u cross 10 reps then weight is lighter for u, adjust/increase weight accordingly. And if u did lessor than 10 then simply weight is heavy for u adjust/decrease weight Accordingly👍🏼
.
🟢So this was just an example how u can figure out ur 1RM & know ur actual capabilities. Then only applying those RPE's, Rep Ranges, Intensity etc can promote Muscle Hypertrophy (Growth) .
Thank u hope this may help some of u🙏
.
👉ONLINE FITNESS TRAINING👈 (HEAVY DISCOUNTS TILL 31st JANUARY 2020)
.
CONTINUED 👇🏼👇

Struggling to install progressive overload into your workouts? Try using the double progression method.
...
The double progression method adds reps and then adds weight to your sets.
...
For example, if you are using 35 pound dumbbells for curls and can usually get somewhere between 8-10 reps for 3 sets work in an 8-10 rep range. Start with 8 reps for each set. After you successfully do 8 for each, do 9 reps for each set in your next workout. After you get 9 reps for each set, do 10 in the next workout. Once you can get 10 and have hit the top of the rep range, scale up to 40 pound dumbbells and move back down to the bottom of the rep range (8 reps per set).
...
Feel free to comment or DM any questions you have programming or periodizing your training!
...
#doubleprogression #progressiveoverload #reprange #repranges #lifting #liftingprogram #periodization #programming #liftinghelp #buildmuscle #musclebuilding #musclebuildingplan #muscle #bodybuilding #gains #curls #burnfat #loseweight #fitness #fit

Struggling to install progressive overload into your workouts? Try using the double progression method.
...
The double progression method adds reps and then adds weight to your sets.
...
For example, if you are using 35 pound dumbbells for curls and can usually get somewhere between 8-10 reps for 3 sets work in an 8-10 rep range. Start with 8 reps for each set. After you successfully do 8 for each, do 9 reps for each set in your next workout. After you get 9 reps for each set, do 10 in the next workout. Once you can get 10 and have hit the top of the rep range, scale up to 40 pound dumbbells and move back down to the bottom of the rep range (8 reps per set).
...
Feel free to comment or DM any questions you have programming or periodizing your training!
...
#doubleprogression #progressiveoverload #reprange #repranges #lifting #liftingprogram #periodization #programming #liftinghelp #buildmuscle #musclebuilding #musclebuildingplan #muscle #bodybuilding #gains #curls #burnfat #loseweight #fitness #fit

💪🏼 REP RANGES 💪🏼
•
I prefer to do a mix of all 3 rep ranges in my workouts. What’s your favorite rep range?
•
#fitnesstips #workout💪 #reprange #hypertrophy #strengthgains #strengthtraining #endurancetraining #gymtips #workoutroutine #MakeConsistentConvenient #healthyliving

💪🏼 REP RANGES 💪🏼

I prefer to do a mix of all 3 rep ranges in my workouts. What’s your favorite rep range?

#fitnesstips #workout 💪 #reprange #hypertrophy #strengthgains #strengthtraining #endurancetraining #gymtips #workoutroutine #MakeConsistentConvenient #healthyliving

Wondering how many reps of an exercise you should do? Look no further than your level and goals. Read more inside and in the #principlesofstrength highlights 💪 .

#strengthcentric #reprange #repranges #strength #conditioning #hypertrophy #endurance #calisthenics #workout #calisthenicsquotes #setsandreps #strengthtraining

Wondering how many reps of an exercise you should do? Look no further than your level and goals. Read more inside and in the #principlesofstrength highlights 💪 .

#strengthcentric #reprange #repranges #strength #conditioning #hypertrophy #endurance #calisthenics #workout #calisthenicsquotes #setsandreps #strengthtraining

🏋🏽‍♂️
HOW MANY REPS & WHAT FOR!?
.
Confused about how many reps you should be doing during your resistance training?

What is the best training method for getting jacked and tanned (fake or real tan, no judgement here!) or how much weight should you be lifting to become strong as an ox?

There's a few simple hard and fast rules to stick by which are widely accepted by fit pros around the globe!
.
🔥 MUSCULAR ENDURANCE - 12+ REPS
😐 MUSCLE SIZE - 6-12 REPS
⚡ STRENGTH & POWER - 1-5 REPS
.
No, you won't turn into a potato if you dance outside of these ranges because ultimately they are all auto-regulating (heavier weight will be harder to lift for more reps and lighter weights will be easier to do extended reps during your sets). However, these are genereally accepted as the "go-to" ranges for optimal results and minimal effective dose. We recommend 4-5 working sets in all the ranges to ensure you've done enough.

How much rest you ask? 🤓 We'll cover that in another post.
•••
#finderfit #finderfitness #findermovement #movement #exercisephysiology #exphys #healthprofessional #personaltrainer #reprange #strengthtraining #weighttraining #strength #trainingtips #fitnesstips #fitness #health #exercise #exercisetips #fitnesstips

🏋🏽‍♂️
HOW MANY REPS & WHAT FOR!?
.
Confused about how many reps you should be doing during your resistance training?

What is the best training method for getting jacked and tanned (fake or real tan, no judgement here!) or how much weight should you be lifting to become strong as an ox?

There's a few simple hard and fast rules to stick by which are widely accepted by fit pros around the globe!
.
🔥 MUSCULAR ENDURANCE - 12+ REPS
😐 MUSCLE SIZE - 6-12 REPS
⚡ STRENGTH & POWER - 1-5 REPS
.
No, you won't turn into a potato if you dance outside of these ranges because ultimately they are all auto-regulating (heavier weight will be harder to lift for more reps and lighter weights will be easier to do extended reps during your sets). However, these are genereally accepted as the "go-to" ranges for optimal results and minimal effective dose. We recommend 4-5 working sets in all the ranges to ensure you've done enough.

How much rest you ask? 🤓 We'll cover that in another post.
•••
#finderfit #finderfitness #findermovement #movement #exercisephysiology #exphys #healthprofessional #personaltrainer #reprange #strengthtraining #weighttraining #strength #trainingtips #fitnesstips #fitness #health #exercise #exercisetips #fitnesstips