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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

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 .

So I’ve been a bit pants with posting this last week but I’m back with some informative content ✨
-
How many reps should you be doing? Well, it depends on your goals. I feel like the answer to this question is fairly common knowledge, however it’s definitely worth knowing so I thought I’d talk you through it.
-
1. Low reps (1-6) this is predominantly the rep range you’re going to use if you’re training to gain strength. Generally this rep range will be used for compound lifts (squat, bench, deadlift) as these are the lifts that power lifters do in competitions. If your aim is to build strength and muscle I’d say it’s worth having a few exercises a week where you work in a lower rep range
2. Medium reps (8-12) also known as the hypertrophy rep range, cause you guessed it, it best stimulates hypertrophy. If you’re a body builder, a lot of your exercises will be done in and around this rep range. Really you can extend this to 5-15 reps and train at both ends of the range for variation.
3. High rep range (15-30). A lot of people refer to this as the muscular endurance rep range because obviously this is going to require some endurance. This is also the rep range that’s probably going to give you the best pump. But, when training you shouldn’t be doing it just for a pump, so you don’t want loads of exercises in your routine that are this high reps. But, as was the same with the lower rep range, it’s probably worth including some high rep exercises from time to time. This rep range lends itself well to machine work or light dumbbell/cable work. You don’t want to be doing 30 reps of deadlifts or squats too often because they are so tiring on your body as a whole.
-
So, the end result is basically, for bodybuilding you can work anywhere in the 1-30 rep range with a focus on doing 8-12 reps. Hope that helps anyone planning their own programmes 💪🏼
-
Top is @myproteinuk (shop via the link in my bio and use AMYFIT35 for 35% off #aff) and leggings are @alphalete ✨

So I’ve been a bit pants with posting this last week but I’m back with some informative content ✨
-
How many reps should you be doing? Well, it depends on your goals. I feel like the answer to this question is fairly common knowledge, however it’s definitely worth knowing so I thought I’d talk you through it.
-
1. Low reps (1-6) this is predominantly the rep range you’re going to use if you’re training to gain strength. Generally this rep range will be used for compound lifts (squat, bench, deadlift) as these are the lifts that power lifters do in competitions. If your aim is to build strength and muscle I’d say it’s worth having a few exercises a week where you work in a lower rep range
2. Medium reps (8-12) also known as the hypertrophy rep range, cause you guessed it, it best stimulates hypertrophy. If you’re a body builder, a lot of your exercises will be done in and around this rep range. Really you can extend this to 5-15 reps and train at both ends of the range for variation.
3. High rep range (15-30). A lot of people refer to this as the muscular endurance rep range because obviously this is going to require some endurance. This is also the rep range that’s probably going to give you the best pump. But, when training you shouldn’t be doing it just for a pump, so you don’t want loads of exercises in your routine that are this high reps. But, as was the same with the lower rep range, it’s probably worth including some high rep exercises from time to time. This rep range lends itself well to machine work or light dumbbell/cable work. You don’t want to be doing 30 reps of deadlifts or squats too often because they are so tiring on your body as a whole.
-
So, the end result is basically, for bodybuilding you can work anywhere in the 1-30 rep range with a focus on doing 8-12 reps. Hope that helps anyone planning their own programmes 💪🏼
-
Top is @myproteinuk (shop via the link in my bio and use AMYFIT35 for 35% off #aff ) and leggings are @alphalete

👇 Comment who has your ideal physique? 👇🏼
➖
Strong as hell: Low reps between 1-5 with heavy loads of >85%1RM have shown to be best for maximizing overall strength (Schoenfeld et al 2015). Longer intra set rest periods of 3-5min have also shown to sig. increase max strength (Robinson et al 1995, Pincivero et al 1997), mostly due to being able to fully replenish ATP & facilitate the ability to train with maximum force capacity (Miranda et al 2007)
➖
Size & shredz: Moderate reps have shown to be best in eliciting increases in muscle hypertrophy (Campos et al 2002) with ranges of approx. 6–12reps considered the sweet spot for optimizing the hypertrophic response (Kraemer et.al., 2002) with loads equivalent to 70-85%1RM (Wernbom et al 2007). Though mechanical tension is a key driver of hypertrophy, by taking long rest periods (as above) you will compromise metabolic fatigue (Kraemer et al 1991) which is another key driver of hypertrophy. As a result, moderate rest intervals of 60-90s appear to provide a satisfactory compromise between long & short rest periods for maximizing hypertrophy as research indicates that the majority of your strength is recovered within the 1st min after finishing a set (Stull & Clarke, 1971)
➖
Max fitness: The use of high reps (15-20+) with low loads (<60%1RM) have shown to improve muscle endurance with one study showing reps of 20+ leading to an increase in max aerobic power & time to exhaustion vs lower reps (Campos 2002). Furthermore, shorter rest times (<60s) have shown to be superior to long for developing muscle endurance as they tend to generate more metabolic stress, metabolite build-up (Goto et al 2004) & oxygen consumption (Ratamess et al 2007) than long thus promoting similar adaptations as aerobic style training. The addition of more frequent cardio can also improve CV fitness (Geliebter et al 1997)
➖
Repost @smurray_32
➖
#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym  #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox  #mobility #yogafit #iifym

👇 Comment who has your ideal physique? 👇🏼

Strong as hell: Low reps between 1-5 with heavy loads of >85%1RM have shown to be best for maximizing overall strength (Schoenfeld et al 2015). Longer intra set rest periods of 3-5min have also shown to sig. increase max strength (Robinson et al 1995, Pincivero et al 1997), mostly due to being able to fully replenish ATP & facilitate the ability to train with maximum force capacity (Miranda et al 2007)

Size & shredz: Moderate reps have shown to be best in eliciting increases in muscle hypertrophy (Campos et al 2002) with ranges of approx. 6–12reps considered the sweet spot for optimizing the hypertrophic response (Kraemer et.al., 2002) with loads equivalent to 70-85%1RM (Wernbom et al 2007). Though mechanical tension is a key driver of hypertrophy, by taking long rest periods (as above) you will compromise metabolic fatigue (Kraemer et al 1991) which is another key driver of hypertrophy. As a result, moderate rest intervals of 60-90s appear to provide a satisfactory compromise between long & short rest periods for maximizing hypertrophy as research indicates that the majority of your strength is recovered within the 1st min after finishing a set (Stull & Clarke, 1971)

Max fitness: The use of high reps (15-20+) with low loads (<60%1RM) have shown to improve muscle endurance with one study showing reps of 20+ leading to an increase in max aerobic power & time to exhaustion vs lower reps (Campos 2002). Furthermore, shorter rest times (<60s) have shown to be superior to long for developing muscle endurance as they tend to generate more metabolic stress, metabolite build-up (Goto et al 2004) & oxygen consumption (Ratamess et al 2007) than long thus promoting similar adaptations as aerobic style training. The addition of more frequent cardio can also improve CV fitness (Geliebter et al 1997)

Repost @smurray_32

#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥
Tag a Friend Who Needs to See This!
⠀
📍This is a basic breakdown of how to get started training toward your goal.
⠀
📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.
⠀
📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!
⠀
As always, DM me if you have any questions!
⠀
Hope you found this helpful! Bookmark this so you don’t lose it later!
⠀
⠀
⠀
Great post here from @muscleengineered check out his cool informative graphics!
⠀
⠀
#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym  #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox  #mobility #yogafit #iifym

🔥𝐕𝐎𝐋𝐔𝐌𝐄 𝐀𝐍𝐃 𝐑𝐄𝐒𝐓 𝐁𝐀𝐒𝐄𝐃 𝐎𝐍 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐆𝐎𝐀𝐋𝐒🔥
Tag a Friend Who Needs to See This!

📍This is a basic breakdown of how to get started training toward your goal.

📍It is important to note that warm up sets are not included. These are mainly meant for core exercises like bench, deadlift, squat, etc. Assistance exercises may require a different number of reps, generally higher (never 1 rep max). Of course these rep ranges, sets, and rest intervals don’t apply to all exercises. You need to carefully assess how much load is being used which could help in better identification of how much rest you should take. For example, using heavier weights close to your 1 rep max will typically require longer rest period versus weights that allow you to lift for a lot of reps may only need a short rest period.

📍There is one obvious element missing. Its the assignment of weight. Typically you want to calculate how much weight you should lift for a certain number of reps based off your 1 repetition max lift. You can calculate this is out and figure out you 1RM max and do some math or you can get it from my website for free! All you have to do is leave you email in the box on my website and you’ll get the discount code to get the load calculator for FREE!

As always, DM me if you have any questions!

Hope you found this helpful! Bookmark this so you don’t lose it later!



Great post here from @muscleengineered check out his cool informative graphics!


#gymtips #hypertrophy #strengthtraining #musclegrowth #flexibledieting #nutrition #reprange #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #gym #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #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

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

OUR POWER MASS EBOOK IS ON SALE FOR JUST$1 - 🚨 Click the link in our bio to check it out & Start educating yourself right away!🚨
- 
Use Code "POWER" to get your Ebook for just $1 (usually $29)
- 
When you get to the checkout you can add 3 high protein recipe books for just another $4 (usually $9.99 each) meaning you get 4 Ebooks for just $5!
- 
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? .
.
.

#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.

OUR POWER MASS EBOOK IS ON SALE FOR JUST$1 - 🚨 Click the link in our bio to check it out & Start educating yourself right away!🚨
-
Use Code "POWER" to get your Ebook for just $1 (usually $29)
-
When you get to the checkout you can add 3 high protein recipe books for just another $4 (usually $9.99 each) meaning you get 4 Ebooks for just $5!
-
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? .
.
.

#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 .

Most Recent

Lots of great tips and tricks coming on this page! Go and follow @work.outcollage

Rep Range is a fundamental aspect of all genres of fitness and exercise training. Here is all you need to know with regards to what the term ‘rep range’ actually means, and how that influences your training.
•
Strength ✅
Hypertrophy ✅
Endurance ✅
•
#fitness #bodybuilding #endurance #powerlifting #strength #crossfit #hypertrophy #athletics #fitnessmotivation #gym #gymhelp #exercise #training #reprange #muscles #nutrition #primal #primalfigure

Lots of great tips and tricks coming on this page! Go and follow @work.outcollage

Rep Range is a fundamental aspect of all genres of fitness and exercise training. Here is all you need to know with regards to what the term ‘rep range’ actually means, and how that influences your training.

Strength ✅
Hypertrophy ✅
Endurance ✅

#fitness #bodybuilding #endurance #powerlifting #strength #crossfit #hypertrophy #athletics #fitnessmotivation #gym #gymhelp #exercise #training #reprange #muscles #nutrition #primal #primalfigure

Home Strength Workout 💪

Some of the exercises I’ve been practising to develop/ maintain strength whilst not having access to heavier weights. 
Body weight exercise can be easily adapted by increasing levers and changing to single limb (unilateral) exercises to target strength gains using basic progressions. 
By focussing on quality over quantity one should be able to improve not only strength, but be less prone injury too.

Stairs are also great for working out. There are a range of exercises that can be done using stairs. The only limit is your imagination! .
.
.
#training #strength #homeworkout #motivation #pullups #brucelee #strenthandconditioning #reprange #fighter #student #workisneverdone #stressfree #lockdown #revision

Home Strength Workout 💪

Some of the exercises I’ve been practising to develop/ maintain strength whilst not having access to heavier weights.
Body weight exercise can be easily adapted by increasing levers and changing to single limb (unilateral) exercises to target strength gains using basic progressions.
By focussing on quality over quantity one should be able to improve not only strength, but be less prone injury too.

Stairs are also great for working out. There are a range of exercises that can be done using stairs. The only limit is your imagination! .
.
.
#training #strength #homeworkout #motivation #pullups #brucelee #strenthandconditioning #reprange #fighter #student #workisneverdone #stressfree #lockdown #revision

Best rep ranges to build strength with pelvic organ prolapse⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok, ok, there is not one "best" rep range for prolapse. They all serve a purpose and they can all be trained for most people. But first, you'll need to consider your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, your goals come first. Then we consider your symptoms and threshold. Some are ok with feeling symptoms and some are not.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My recommendation is to find the range that works for you and build on it. Many women find the 6-12 rep range works well because it's moderately heavy and they have more control over fatigue. Personally, this is a great rep range if you're working on building pelvic floor strength as it allows the PF muscles to be a bit more mobile during exercise. Simply, this is where you build a strong foundation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you gain more control over your PF muscles, you can experiment with working towards max strength or muscle endurance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, you need to experiment to find what works for your body. As your body adapts, you push it that much more in the direction you want to go.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Strength training isn't a one size fits all recipe. It'd be nice if it was that simple, wouldn't it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you looking to build strength and learn how to manage your prolapse all in one go? My newest program, Bootcamp For Lady Parts does just that and more. If you are a woman who wants to get heavy and sweaty( at a massive discount!) in your living room in 30 minutes or less, send me a DM saying "I'm in" and I'll send you more info to see if you're a good fit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#bootcampforladyparts #strengthandladyparts #reprangeforladyparts

Best rep ranges to build strength with pelvic organ prolapse⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok, ok, there is not one "best" rep range for prolapse. They all serve a purpose and they can all be trained for most people. But first, you'll need to consider your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, your goals come first. Then we consider your symptoms and threshold. Some are ok with feeling symptoms and some are not.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My recommendation is to find the range that works for you and build on it. Many women find the 6-12 rep range works well because it's moderately heavy and they have more control over fatigue. Personally, this is a great rep range if you're working on building pelvic floor strength as it allows the PF muscles to be a bit more mobile during exercise. Simply, this is where you build a strong foundation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
As you gain more control over your PF muscles, you can experiment with working towards max strength or muscle endurance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, you need to experiment to find what works for your body. As your body adapts, you push it that much more in the direction you want to go.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Strength training isn't a one size fits all recipe. It'd be nice if it was that simple, wouldn't it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you looking to build strength and learn how to manage your prolapse all in one go? My newest program, Bootcamp For Lady Parts does just that and more. If you are a woman who wants to get heavy and sweaty( at a massive discount!) in your living room in 30 minutes or less, send me a DM saying "I'm in" and I'll send you more info to see if you're a good fit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#bootcampforladyparts #strengthandladyparts #reprangeforladyparts

A seemingly minor alteration to your rep range can majorly alter your progress. Considering rep range is important to reach any fitness goals❕
•

#fitness #workout #gym #progressiveoverload #gymhelp #gymadvice #progress #nutrition #fitnessmotivation #bodybuilding #strength #endurance #overload #muscles #training #physique #rep #reprange #bodies #primal #primalfigure

A seemingly minor alteration to your rep range can majorly alter your progress. Considering rep range is important to reach any fitness goals❕


#fitness #workout #gym #progressiveoverload #gymhelp #gymadvice #progress #nutrition #fitnessmotivation #bodybuilding #strength #endurance #overload #muscles #training #physique #rep #reprange #bodies #primal #primalfigure

Make do with what you have or can get your hands on.. #homeworkout #lightweight #reprange 💯😁

Make do with what you have or can get your hands on.. #homeworkout #lightweight #reprange 💯😁

- 
Follow @fitnesss_tipss 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? .
.
.

#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.

-
Follow @fitnesss_tipss 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? .
.
.

#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 .

Lots of great tips and tricks coming on this page! Go and follow @primalfigure

Rep Range is a fundamental aspect of all genres of fitness and exercise training. Here is all you need to know with regards to what the term ‘rep range’ actually means, and how that influences your training.
•
Strength ✅
Hypertrophy ✅
Endurance ✅
•
#fitness #bodybuilding #endurance #powerlifting #strength #crossfit #hypertrophy #athletics #fitnessmotivation #gym #gymhelp #exercise #training #reprange #muscles #nutrition #primal #primalfigure

Lots of great tips and tricks coming on this page! Go and follow @primalfigure

Rep Range is a fundamental aspect of all genres of fitness and exercise training. Here is all you need to know with regards to what the term ‘rep range’ actually means, and how that influences your training.

Strength ✅
Hypertrophy ✅
Endurance ✅

#fitness #bodybuilding #endurance #powerlifting #strength #crossfit #hypertrophy #athletics #fitnessmotivation #gym #gymhelp #exercise #training #reprange #muscles #nutrition #primal #primalfigure

Lots of great tips and tricks coming on this page! Go and follow @primalfigure

Rep Range is a fundamental aspect of all genres of fitness and exercise training. Here is all you need to know with regards to what the term ‘rep range’ actually means, and how that influences your training.
•
Strength ✅
Hypertrophy ✅
Endurance ✅
•
#fitness #bodybuilding #endurance #powerlifting #strength #crossfit #hypertrophy #athletics #fitnessmotivation #gym #gymhelp #exercise #training #reprange #muscles #nutrition #primal #primalfigure

Lots of great tips and tricks coming on this page! Go and follow @primalfigure

Rep Range is a fundamental aspect of all genres of fitness and exercise training. Here is all you need to know with regards to what the term ‘rep range’ actually means, and how that influences your training.

Strength ✅
Hypertrophy ✅
Endurance ✅

#fitness #bodybuilding #endurance #powerlifting #strength #crossfit #hypertrophy #athletics #fitnessmotivation #gym #gymhelp #exercise #training #reprange #muscles #nutrition #primal #primalfigure

I got asked how to install progressive overload to at home workouts. Try using the double progression method if you can!
...
The double progression method adds reps and then adds weight to your sets. Whether you’re working with bands or dumbbells at home this will help, and if you limited to bodyweight, find items in your house you can use to add weight-backpack, duffel bag, books, containers, etc.
...
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!
...
I’ve also gotten several DM’s asking about the free 10 minute personal training call in exchange for recruiting a friend to join the @teds.lift.help community! I will reopen this deal for the rest of the weekend!
...
#doubleprogression #progressiveoverload #reprange #repranges #lifting #liftingprogram #periodization #programming #liftinghelp #buildmuscle #musclebuilding #musclebuildingplan #muscle #bodybuilding #gains #curls #burnfat #loseweight #fitness #fit

I got asked how to install progressive overload to at home workouts. Try using the double progression method if you can!
...
The double progression method adds reps and then adds weight to your sets. Whether you’re working with bands or dumbbells at home this will help, and if you limited to bodyweight, find items in your house you can use to add weight-backpack, duffel bag, books, containers, etc.
...
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!
...
I’ve also gotten several DM’s asking about the free 10 minute personal training call in exchange for recruiting a friend to join the @teds.lift.help community! I will reopen this deal for the rest of the weekend!
...
#doubleprogression #progressiveoverload #reprange #repranges #lifting #liftingprogram #periodization #programming #liftinghelp #buildmuscle #musclebuilding #musclebuildingplan #muscle #bodybuilding #gains #curls #burnfat #loseweight #fitness #fit

What is the best rep range?
For strength:
1-6 reps to get strong🏋‍♀ .

For hypertrophy:
6-12 reps to build muscle💪

For endurance:
12-20+ for conditioning

Follow for more

#bestreprange
#reprange
#buildmuscles
#buildmuscleburnfat
#gymtip #workouttips #workoutset

What is the best rep range?
For strength:
1-6 reps to get strong🏋‍♀ .

For hypertrophy:
6-12 reps to build muscle💪

For endurance:
12-20+ for conditioning

Follow for more

#bestreprange
#reprange
#buildmuscles
#buildmuscleburnfat
#gymtip #workouttips #workoutset

What is the best rep range for you? It depends!
-
✔️ | Heavy (1-6 reps): Heavy lifting is known for quickly building strength. Working in this rep range will help you get stronger and bigger. It releases the biggest hormonal response (Testosterone, etc) that will help you build muscle and burn fat. Because of this, this rep range burns the most calories after you are done with your workout. Note that you need good form to avoid injury when lifting heavy.
-
✔️ | Medium (6-12 reps): Lifting in the 6-12 rep range (or 8-15 to some people) is known for hypertrophy. Hypertrophy is the increase in the size of your muscle cells, which is why this rep range gives you a big pump. It’s a good rep range for adding muscle mass, and because of the volume and intensity you can train with, it often burns the most calories during a workout.
-
✔️ | Light (12-20 reps): This rep range is better at increasing muscle endurance than strength, but it’s still important for progressive overload. Also, because of the lighter weight, a lot of people have an easier time with the mind to muscle connection. If you have bad joint problems or previous surgeries, lighter loads also put less stress on your joints.
-
✔️ | All rep ranges have their place in a program and all burn calories and can help you build muscle. If you don’t utilize one of these rep ranges, try it out and you’ll probably get good results since your muscles haven’t been overloaded in that style recently.
-
✔️ | Tag someone that loves training at the gym!
-
🏋️‍♂️ | What are your thoughts? Let me know in the comments
-
☑️ | Follow @fitnessdriven for daily fitness & workout motivation
-
📷 | Courtesy to @teds.lift.help
-
📙 | Want to push your fitness journey to the next level? Click the link in bio
-
-
-
#fitnessdriven #reps #reprange #heavylifting #hypertrophy #muscleendurance #strength #endurance #burncalories #buildmuscle #muscle #calories #jointhealth #gainz #bigpump #mindmuscleconnection

What is the best rep range for you? It depends!
-
✔️ | Heavy (1-6 reps): Heavy lifting is known for quickly building strength. Working in this rep range will help you get stronger and bigger. It releases the biggest hormonal response (Testosterone, etc) that will help you build muscle and burn fat. Because of this, this rep range burns the most calories after you are done with your workout. Note that you need good form to avoid injury when lifting heavy.
-
✔️ | Medium (6-12 reps): Lifting in the 6-12 rep range (or 8-15 to some people) is known for hypertrophy. Hypertrophy is the increase in the size of your muscle cells, which is why this rep range gives you a big pump. It’s a good rep range for adding muscle mass, and because of the volume and intensity you can train with, it often burns the most calories during a workout.
-
✔️ | Light (12-20 reps): This rep range is better at increasing muscle endurance than strength, but it’s still important for progressive overload. Also, because of the lighter weight, a lot of people have an easier time with the mind to muscle connection. If you have bad joint problems or previous surgeries, lighter loads also put less stress on your joints.
-
✔️ | All rep ranges have their place in a program and all burn calories and can help you build muscle. If you don’t utilize one of these rep ranges, try it out and you’ll probably get good results since your muscles haven’t been overloaded in that style recently.
-
✔️ | Tag someone that loves training at the gym!
-
🏋️‍♂️ | What are your thoughts? Let me know in the comments
-
☑️ | Follow @fitnessdriven for daily fitness & workout motivation
-
📷 | Courtesy to @teds.lift.help
-
📙 | Want to push your fitness journey to the next level? Click the link in bio
-
-
-
#fitnessdriven #reps #reprange #heavylifting #hypertrophy #muscleendurance #strength #endurance #burncalories #buildmuscle #muscle #calories #jointhealth #gainz #bigpump #mindmuscleconnection

Thursday #back and #legs #combined session! Starting with back and finishing our legs (off) 😓 
With lighter weights at #home we’re focusing on #muscle hypertrophy by increasing the #reprange #bentoverrow 40% 1RM 3x30
#singlearmrow 60% 1RM 3x20
#reversefly 60% 1RM 3x10
#deadlift 60% 1RM 3x20
#romaniandeadlift 60% 1RM 3x20
After feeling our #hamstrings #warmup with the #rdl we slide nicely into the #legworkout 
#weightedsquats 60% 1RM 3x20
#squatjumps 3x12
#calfraises with weights 60% 1RM 3x12 
#tiptoewallsit #90degrees 3 #1minute #60seconds #hold
#glutebridgetofrogpumps
3x10 of each

Thursday #back and #legs #combined session! Starting with back and finishing our legs (off) 😓
With lighter weights at #home we’re focusing on #muscle hypertrophy by increasing the #reprange #bentoverrow 40% 1RM 3x30
#singlearmrow 60% 1RM 3x20
#reversefly 60% 1RM 3x10
#deadlift 60% 1RM 3x20
#romaniandeadlift 60% 1RM 3x20
After feeling our #hamstrings #warmup with the #rdl we slide nicely into the #legworkout
#weightedsquats 60% 1RM 3x20
#squatjumps 3x12
#calfraises with weights 60% 1RM 3x12
#tiptoewallsit #90degrees 3 #1minute #60seconds #hold
#glutebridgetofrogpumps
3x10 of each

Thursday #back and #legs #combined session! Starting with back and finishing our legs (off) 😓 
With lighter weights at #home we’re focusing on #muscle hypertrophy by increasing the #reprange #bentoverrow 40% 1RM 3x30
#singlearmrow 60% 1RM 3x20
#reversefly 60% 1RM 3x10
#deadlift 60% 1RM 3x20
#romaniandeadlift 60% 1RM 3x20
After feeling our #hamstrings #warmup with the #rdl we slide nicely into the #legworkout 
#weightedsquats 60% 1RM 3x20
#squatjumps 3x12
#calfraises with weights 60% 1RM 3x12 
#tiptoewallsit #90degrees 3 #1minute #60seconds #hold
#glutebridgetofrogpumps
3x10 of each

Thursday #back and #legs #combined session! Starting with back and finishing our legs (off) 😓
With lighter weights at #home we’re focusing on #muscle hypertrophy by increasing the #reprange #bentoverrow 40% 1RM 3x30
#singlearmrow 60% 1RM 3x20
#reversefly 60% 1RM 3x10
#deadlift 60% 1RM 3x20
#romaniandeadlift 60% 1RM 3x20
After feeling our #hamstrings #warmup with the #rdl we slide nicely into the #legworkout
#weightedsquats 60% 1RM 3x20
#squatjumps 3x12
#calfraises with weights 60% 1RM 3x12
#tiptoewallsit #90degrees 3 #1minute #60seconds #hold
#glutebridgetofrogpumps
3x10 of each

❗️You want to LOOSE FAT and GET STRONGER at home? Then FOLLOW
@homeworkout_official 
@homeworkout_official 
@homeworkout_official
-
-
-
📸 credits to @trainwithcarsen
-
-
-
Here’s how to use rep ranges for different training results. I suggest you to go for hypertrophy and strengt two times a week for maximum results🔥
-
-
-
#reprange #fitnessaddict #fitnessaddicts #fitness #bodybuilding #bodybuildinggoals #shreddingseason #musclegrowth #followforfollowback #likeforfollow -
-
-
Are you building muscle right now?🔥
Tell me!👇

❗️You want to LOOSE FAT and GET STRONGER at home? Then FOLLOW
@homeworkout_official
@homeworkout_official
@homeworkout_official
-
-
-
📸 credits to @trainwithcarsen
-
-
-
Here’s how to use rep ranges for different training results. I suggest you to go for hypertrophy and strengt two times a week for maximum results🔥
-
-
-
#reprange #fitnessaddict #fitnessaddicts #fitness #bodybuilding #bodybuildinggoals #shreddingseason #musclegrowth #followforfollowback #likeforfollow -
-
-
Are you building muscle right now?🔥
Tell me!👇

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
- 
Follow @maxstrength.pt 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.
-
.
.

#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 @maxstrength.pt 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.
-
.
.

#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 .

People like to get hung up on the “ideal” number of reps per set when training for growth. Research has shown that there really is no “ideal;” you can grow in just about any repetition range as long as you train close to failure. 
However, some repetition ranges will be better for improving strength or endurance so use those ranges according to your goals.  For example, when building strength, heavier weights are often used meaning 3-6x reps will be enough to take you close to failure, making that a more effective rep range for strength!

The ultimate takeaway is to use a variety of repetition ranges, but to also note that you have plenty of freedom to train the way that YOU prefer. If you love a particular rep range, you can certainly still grow from it as long as you are challenging yourself enough !
-
-
-
👉FOLLOW @gainsssfitnesss for more!👈
👉FOLLOW @gainsssfitnesss for more!👈
We offer customised training programs tailored to YOU! DM if interested👊.
📸 @themusclephd

People like to get hung up on the “ideal” number of reps per set when training for growth. Research has shown that there really is no “ideal;” you can grow in just about any repetition range as long as you train close to failure.
However, some repetition ranges will be better for improving strength or endurance so use those ranges according to your goals. For example, when building strength, heavier weights are often used meaning 3-6x reps will be enough to take you close to failure, making that a more effective rep range for strength!

The ultimate takeaway is to use a variety of repetition ranges, but to also note that you have plenty of freedom to train the way that YOU prefer. If you love a particular rep range, you can certainly still grow from it as long as you are challenging yourself enough !
-
-
-
👉FOLLOW @gainsssfitnesss for more!👈
👉FOLLOW @gainsssfitnesss for more!👈
We offer customised training programs tailored to YOU! DM if interested👊.
📸 @themusclephd

We talk about how you can manipulate certain varibles of training to make movement more intense even without weight... here are ways you can still work the same movement patterns but adjust how you perform reps and exercises to maximise the stress you put on muscles to still get a level of progress..
.
.
#homeworkouts #training #trainingvariables #tempotraining #reprange #rangeofmovement #superset #progress #personltrainer #london #lockdowncontent

We talk about how you can manipulate certain varibles of training to make movement more intense even without weight... here are ways you can still work the same movement patterns but adjust how you perform reps and exercises to maximise the stress you put on muscles to still get a level of progress..
.
.
#homeworkouts #training #trainingvariables #tempotraining #reprange #rangeofmovement #superset #progress #personltrainer #london #lockdowncontent

Was wäre die Hypertrophy Forschungswelt, ohne einen Brad Schoenfeld?
Ein ganzes Stück paperärmer.

Repost @bradschoenfeldphd⁣
▪️▪️▪️⁣
Viele, wenn nicht sogar die meisten von uns sind derzeit auf das Training zu Hause angewiesen. Wenn dem so ist, dann ist die gute Nachricht, dass du nicht viele Gewichte besitzen musst, um nennenswerte Muskeln aufzubauen.⁣
⁣
Wie das Bild aus unserer jüngsten Meta-Analyse zeigt, erzeugen leichte Gewichte eine ähnliche Hypertrophie, wie schwere Lasten, vorausgesetzt, dass die Sätze mit einem hohen Kraftaufwand durchgeführt werden.⁣
⁣
Unter dem Strich:⁣
Trainiere hart und die Gainz werden kommen... 💪🏽 ------------------------------------------------------------------------
Checkt auf jeden Fall auch diese Fitties aus: 😃😍 🔹@christian_kirchhoff_dkka
🔸@bianca_giurgiu
🔹@coachkris.pt
🔸@sabrina_wo
🔹@daniel.loidl
🔸@fitvolution.fitnessblog
🔹@kevinkoenig_dkka
🔸@eileen_fitstyle
🔹@360pt.de
🔸@4yourfitness

#reprange #repetitionrange⁣⁣ #wiederholungsbereich #hypertrophy⁣

#muskelaufbau #muskelwachstum
⁣
#exercisetype ⁣⁣⁣#exerciseselection #Übungsauswahl⁣
⁣
#fitnesstrainer #personaltrainer #personaltraining⁣⁣ #danielsFuNcoaching 
#mannheim #Frankfurt #berlin #hamburg #köln #münchen #stuttgart

Was wäre die Hypertrophy Forschungswelt, ohne einen Brad Schoenfeld?
Ein ganzes Stück paperärmer.

Repost @bradschoenfeldphd
▪️▪️▪️⁣
Viele, wenn nicht sogar die meisten von uns sind derzeit auf das Training zu Hause angewiesen. Wenn dem so ist, dann ist die gute Nachricht, dass du nicht viele Gewichte besitzen musst, um nennenswerte Muskeln aufzubauen.⁣

Wie das Bild aus unserer jüngsten Meta-Analyse zeigt, erzeugen leichte Gewichte eine ähnliche Hypertrophie, wie schwere Lasten, vorausgesetzt, dass die Sätze mit einem hohen Kraftaufwand durchgeführt werden.⁣

Unter dem Strich:⁣
Trainiere hart und die Gainz werden kommen... 💪🏽 ------------------------------------------------------------------------
Checkt auf jeden Fall auch diese Fitties aus: 😃😍 🔹@christian_kirchhoff_dkka
🔸@bianca_giurgiu
🔹@coachkris.pt
🔸@sabrina_wo
🔹@daniel.loidl
🔸@fitvolution.fitnessblog
🔹@kevinkoenig_dkka
🔸@eileen_fitstyle
🔹@360pt.de
🔸@4yourfitness

#reprange #repetitionrange ⁣⁣ #wiederholungsbereich #hypertrophy

#muskelaufbau #muskelwachstum

#exercisetype ⁣⁣⁣ #exerciseselection #Übungsauswahl

#fitnesstrainer #personaltrainer #personaltraining ⁣⁣ #danielsFuNcoaching
#mannheim #Frankfurt #berlin #hamburg #köln #münchen #stuttgart

♦️ I have seen many times that guyz are confused  to select a rep range.
.
♦️Sometimes they think that they should go for high rep range , sometimes for low rep range
.
👉So to get rid off this problem I have mentioned the rep range according to your training type

1⃣ STRENGTH TRAINING : 1-5
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2⃣ MUSCLE BUILDING/HYPERTROPHY : .  6-12
.
3⃣ CONDITIONING / CUTTING : 12-20
.
❤️ Drop a like if yoy enjoyed it
👥 Tag with your friends
⭕️ Follow the page/account for more health and fitness related content ❣️❣️
.
.
#fitnessmotivation #reprange #repranges
 #musclebuilding  #musclebuildingfoods  #fatloss  #conditioning  #workoutathome  #workoutmotivation  #healthylifestyle  #gymexercises  #hypertrophy  #strengthtraining  #powerlifting  #gym  #exercise  #workoutathomemom  #gymlife  #coronavirusmemes😂😂😂 #coronavirusindia  #delhifood  #fitnessfreak  #fitnessfreaksforever  #heavylifting  #endurancetraining  #homebasedworkouts  #workoutathome💪

♦️ I have seen many times that guyz are confused to select a rep range.
.
♦️Sometimes they think that they should go for high rep range , sometimes for low rep range
.
👉So to get rid off this problem I have mentioned the rep range according to your training type

1⃣ STRENGTH TRAINING : 1-5
.
2⃣ MUSCLE BUILDING/HYPERTROPHY : . 6-12
.
3⃣ CONDITIONING / CUTTING : 12-20
.
❤️ Drop a like if yoy enjoyed it
👥 Tag with your friends
⭕️ Follow the page/account for more health and fitness related content ❣️❣️
.
.
#fitnessmotivation #reprange #repranges
#musclebuilding #musclebuildingfoods #fatloss #conditioning #workoutathome #workoutmotivation #healthylifestyle #gymexercises #hypertrophy #strengthtraining #powerlifting #gym #exercise #workoutathomemom #gymlife #coronavirusmemes 😂😂😂 #coronavirusindia #delhifood #fitnessfreak #fitnessfreaksforever #heavylifting #endurancetraining #homebasedworkouts #workoutathome 💪

Hello everyone this is just the best rep ranges you should be doing for whichever your goal is and I would like you to visit my fitness page on Facebook which is WR Online Fitness and PT I do nutrition plans and workout plans for €40 a month, #sports, #exercisemotivation, #workoutmotivation, #reprange, #nutrition, #healthylifestyle, #healthyeating

Hello everyone this is just the best rep ranges you should be doing for whichever your goal is and I would like you to visit my fitness page on Facebook which is WR Online Fitness and PT I do nutrition plans and workout plans for €40 a month, #sports , #exercisemotivation , #workoutmotivation , #reprange , #nutrition , #healthylifestyle , #healthyeating

You are heading to the gym and want to get BIG. You are sick of being small, you can’t fill out your shirt sleeves and your puny legs are the size of the next dude's upper arms.
•
You know it’s time to get mass packed onto those pathetic bones and GET BIG!
•
But what does that mean? How can that happen? What rep range should you be working in?
•
Click the link in the bio to read!🔥
•
#blog #read #dailyread #reprange

You are heading to the gym and want to get BIG. You are sick of being small, you can’t fill out your shirt sleeves and your puny legs are the size of the next dude's upper arms.

You know it’s time to get mass packed onto those pathetic bones and GET BIG!

But what does that mean? How can that happen? What rep range should you be working in?

Click the link in the bio to read!🔥

#blog #read #dailyread #reprange

WIEVIELE WIEDERHOLUNGEN?
.
Je nach Trainingsziel sind verschiedene Wiederholungsbereiche sinnvoll:
.
➡️Kraft: Geringe Wiederholungszahl (ca 1-5)
.
➡️Muskelaufbau: Mittlere Wiederholungszahl (ca 6-12)
.
➡️Ausdauer/Muskelausdauer: Hohe Wiederholungszahl (12+)
.
Für den Muskelaufbau kann es außderem sinnvoll sein, gegen Ende des Trainings einige Sätze mit geringem Gewicht und höherer Wiederholungszahl anzuhängen.
.
➡️Willst du deine Kraft zusätzlich steigern kannst du einige wenige Sätze mit hohem Gewicht zusätzlich machen. Mach diese in den ersten Übungen deines Trainings!📈💪🏽
.
Folge @fortschritt.fitness für mehr!✅
.
.
.
#reprange#wiederholungen#kraft#ausdauer#muskelausdauertraining#wiederholungszahl#fortschrittfitness .
@grantgirsky

WIEVIELE WIEDERHOLUNGEN?
.
Je nach Trainingsziel sind verschiedene Wiederholungsbereiche sinnvoll:
.
➡️Kraft: Geringe Wiederholungszahl (ca 1-5)
.
➡️Muskelaufbau: Mittlere Wiederholungszahl (ca 6-12)
.
➡️Ausdauer/Muskelausdauer: Hohe Wiederholungszahl (12+)
.
Für den Muskelaufbau kann es außderem sinnvoll sein, gegen Ende des Trainings einige Sätze mit geringem Gewicht und höherer Wiederholungszahl anzuhängen.
.
➡️Willst du deine Kraft zusätzlich steigern kannst du einige wenige Sätze mit hohem Gewicht zusätzlich machen. Mach diese in den ersten Übungen deines Trainings!📈💪🏽
.
Folge @fortschritt.fitness für mehr!✅
.
.
.
#reprange #wiederholungen #kraft #ausdauer #muskelausdauertraining #wiederholungszahl #fortschrittfitness .
@grantgirsky

Make sure you are using the right rep range! ⠀
•⠀
Strength: 1-5reps⠀
Hypertrophy: 6-12reps⠀
Endurance: 12-20+ reps⠀
•⠀
Follow⠀
👇🏻👇🏻👇🏻👇🏻⠀
@wilsononlineperformance ⠀
@wilsononlineperformance ⠀
@wilsononlineperformance ⠀
@wilsononlineperformance ⠀
👆🏻👆🏻👆🏻👆🏻⠀
•⠀
•⠀
•⠀
#wilsonperformance #wilsononlineperformance #wilsonstrong #wilsonfit #reps #reprange #strength #hypertrohy #endurance #getstrong #buildmuscle #conditioning #muscle #fitness #fit #fitfam #onlinepersonaltrainer #onlinepersonaltraining #onlinefitness #onlinefitnesscoach #fitnesscoach

Make sure you are using the right rep range! ⠀
•⠀
Strength: 1-5reps⠀
Hypertrophy: 6-12reps⠀
Endurance: 12-20+ reps⠀
•⠀
Follow⠀
👇🏻👇🏻👇🏻👇🏻⠀
@wilsononlineperformance
@wilsononlineperformance
@wilsononlineperformance
@wilsononlineperformance
👆🏻👆🏻👆🏻👆🏻⠀
•⠀
•⠀
•⠀
#wilsonperformance #wilsononlineperformance #wilsonstrong #wilsonfit #reps #reprange #strength #hypertrohy #endurance #getstrong #buildmuscle #conditioning #muscle #fitness #fit #fitfam #onlinepersonaltrainer #onlinepersonaltraining #onlinefitness #onlinefitnesscoach #fitnesscoach

Which Rep Range is best for your goals?

If your goal is to build muscle then you can see that anywhere is between 7-30 reps is equally effective as muscle growth is reliant on coming close to failure. 
This means that it is still possible for you to gain muscle while your gym is closed by using bodyweight and the lighter weights you may have at home.

If you are looking to build strength then 1-6 is the most effective range. It is still possible with more than 6 reps but its not as effective.

If you are looking for strength as well as building muscle then you should be working all of these rep ranges!

What rep range do you prefer? Let me know in the comments.

Remember if you need a home workout then let me know! I will tailor this to the space and equipment you have available.

Like & Bookmark.

Stay safe and wash your hands!
.
.
#gym #fitness #program #coach #onlinecoach #personaltrainer #onlinecoaching #strength #guidance #pt #homeworkouts #coronavirus #coronavirusworkout #keepworking #noexcuses #weights #reps #reprange #bodybuilding #powerlifting #essex #london #suffolk #colchester #leisureworld

Which Rep Range is best for your goals?

If your goal is to build muscle then you can see that anywhere is between 7-30 reps is equally effective as muscle growth is reliant on coming close to failure.
This means that it is still possible for you to gain muscle while your gym is closed by using bodyweight and the lighter weights you may have at home.

If you are looking to build strength then 1-6 is the most effective range. It is still possible with more than 6 reps but its not as effective.

If you are looking for strength as well as building muscle then you should be working all of these rep ranges!

What rep range do you prefer? Let me know in the comments.

Remember if you need a home workout then let me know! I will tailor this to the space and equipment you have available.

Like & Bookmark.

Stay safe and wash your hands!
.
.
#gym #fitness #program #coach #onlinecoach #personaltrainer #onlinecoaching #strength #guidance #pt #homeworkouts #coronavirus #coronavirusworkout #keepworking #noexcuses #weights #reps #reprange #bodybuilding #powerlifting #essex #london #suffolk #colchester #leisureworld

🤔The correct answer is...
-
-
👉🏽E! All of these rep ranges build the same amount of muscle assuming the effort per set is matched. The research generally shows rep ranges between 5 to as much as 30 (or even more) reps are all viable and equal muscle builders.
-
💪🏾For example, a set of 15 to failure will build as much muscle as a set of 8 to failure.
-
👉🏽However, to clarify, this does not mean all rep ranges are completely equal. Certain rep ranges have various other benefits and disadvantages to consider.
-
👍🏽If you want to learn more details on the topic of rep ranges, you can read my comprehensive article on it which recently just got another massive update.
-
🔗Article link: https://awesomefitnessscience.com/how-many-reps-should-you-do-to-build-muscle/
#reprange #repranges #hypertrophyreprange #musclebuildingtips #musclegrowing #lowreps #highreps #mediumreps

🤔The correct answer is...
-
-
👉🏽E! All of these rep ranges build the same amount of muscle assuming the effort per set is matched. The research generally shows rep ranges between 5 to as much as 30 (or even more) reps are all viable and equal muscle builders.
-
💪🏾For example, a set of 15 to failure will build as much muscle as a set of 8 to failure.
-
👉🏽However, to clarify, this does not mean all rep ranges are completely equal. Certain rep ranges have various other benefits and disadvantages to consider.
-
👍🏽If you want to learn more details on the topic of rep ranges, you can read my comprehensive article on it which recently just got another massive update.
-
🔗Article link: https://awesomefitnessscience.com/how-many-reps-should-you-do-to-build-muscle/
#reprange #repranges #hypertrophyreprange #musclebuildingtips #musclegrowing #lowreps #highreps #mediumreps

All gyms are closed due to the Coronavirus and like me most of you are stuck at home for the next couple of weeks (if not more).⁣
⁣
I also have a lot of clients telling me that they are worried about their fitness levels dropping. So to help you all out I quickly shot a few videos of some of the exercises in my workout today.⁣
⁣
I really didn't want to miss my workout so I ended up doing a band workout at home to finish off leg day. This looks easy but is actually as challenging as my regular gym routine. I just switched to a higher rep range to compensate for the smaller of resistance being offered by the bands. ⁣
⁣
So from 10-12 reps I started doing 20-25 reps. This will at least help ensure that my muscle mass and fitness levels are maintained. ⁣
⁣
You need 2 things yourself and a resistance band.⁣
⁣
𝐕𝐢𝐝𝐞𝐨 𝟏 - Squats with a light resistance band. ⁣
⁣
𝐕𝐢𝐝𝐞𝐨 𝟐 - Squats with a medium resistance band (notice the increased effort I had to make to stretch the band)⁣
⁣
𝐕𝐢𝐝𝐞𝐨 𝟑 - Romanian Deadlifts with a medium resistance band (probably better if you do these with shoes on as the band tends to slip and get loose under bare feet)⁣
⁣
𝐕𝐢𝐝𝐞𝐨 𝟒 - 40 second weighted plank with my mom as the weight 🤣⁣
⁣
Did this help? Let me know below 👇! ⁣
⁣
Tomorrow, I'll post a few videos of my upper body workout 💪⁣
⁣
If you are still healthy and symptom free, there's no good reason for you to skip your workout.

All gyms are closed due to the Coronavirus and like me most of you are stuck at home for the next couple of weeks (if not more).⁣

I also have a lot of clients telling me that they are worried about their fitness levels dropping. So to help you all out I quickly shot a few videos of some of the exercises in my workout today.⁣

I really didn't want to miss my workout so I ended up doing a band workout at home to finish off leg day. This looks easy but is actually as challenging as my regular gym routine. I just switched to a higher rep range to compensate for the smaller of resistance being offered by the bands. ⁣

So from 10-12 reps I started doing 20-25 reps. This will at least help ensure that my muscle mass and fitness levels are maintained. ⁣

You need 2 things yourself and a resistance band.⁣

𝐕𝐢𝐝𝐞𝐨 𝟏 - Squats with a light resistance band. ⁣

𝐕𝐢𝐝𝐞𝐨 𝟐 - Squats with a medium resistance band (notice the increased effort I had to make to stretch the band)⁣

𝐕𝐢𝐝𝐞𝐨 𝟑 - Romanian Deadlifts with a medium resistance band (probably better if you do these with shoes on as the band tends to slip and get loose under bare feet)⁣

𝐕𝐢𝐝𝐞𝐨 𝟒 - 40 second weighted plank with my mom as the weight 🤣⁣

Did this help? Let me know below 👇! ⁣

Tomorrow, I'll post a few videos of my upper body workout 💪⁣

If you are still healthy and symptom free, there's no good reason for you to skip your workout.

Das sind die Rep-Ranges, die du kennen solltest. 😎
Ich persönlich nutze allerdings meist nur die ersten 3 und selten auch mal den Muskelausdauer Bereich. 👉🏼
Dieser Beitrag dient heute lediglich dazu, dass du eine Übersicht darüber bekommst, welche verschiedenen Bereiche es gibt & vorallem wie diese heißen. 🏋🏻‍♂️
-
Welchen Wiederholungsbereich nutzt du am häufigsten?
-
Folge uns, wenn du JETZT dein Leben positiv verändern willst 🎯
👉🏼@bodybuildingmentor -
#reprange #wiederholungen #wiederholen #wiederholung #trainieren #ausdauer #wissen #tipps #lernen #fitnessstudio #trainingsplan #trainingswissen #entwicklung #entwickeln #besserwerden #fitfamde #fokus #gesundleben #trainingstipps #helfen

Das sind die Rep-Ranges, die du kennen solltest. 😎
Ich persönlich nutze allerdings meist nur die ersten 3 und selten auch mal den Muskelausdauer Bereich. 👉🏼
Dieser Beitrag dient heute lediglich dazu, dass du eine Übersicht darüber bekommst, welche verschiedenen Bereiche es gibt & vorallem wie diese heißen. 🏋🏻‍♂️
-
Welchen Wiederholungsbereich nutzt du am häufigsten?
-
Folge uns, wenn du JETZT dein Leben positiv verändern willst 🎯
👉🏼@bodybuildingmentor -
#reprange #wiederholungen #wiederholen #wiederholung #trainieren #ausdauer #wissen #tipps #lernen #fitnessstudio #trainingsplan #trainingswissen #entwicklung #entwickeln #besserwerden #fitfamde #fokus #gesundleben #trainingstipps #helfen

🔥 What is the best rep range for you? It depends! 🔥 by teds.lift.help
...
Follow @fitnesstipkingdom 
Follow @fitnesstipkingdom 
Follow @fitnesstipkingdom 🔹Heavy (1-6 reps): Heavy lifting is known for quickly building strength. Working in this rep range will help you get stronger and bigger. It releases the biggest hormonal response (Testosterone, etc) that will help you build muscle and burn fat. Because of this, this rep range burns the most calories after you are done with your workout. Note that you need good form to avoid injury when lifting heavy.
...
🔹 Medium (6-12 reps): Lifting in the 6-12 rep range (or 8-15 to some people) is known for hypertrophy. Hypertrophy is the increase in the size of your muscle cells, which is why this rep range gives you a big pump. It’s a good rep range for adding muscle mass, and because of the volume and intensity you can train with, it often burns the most calories during a workout.
...
🔹Light (12-20 reps): This rep range is better at increasing muscle endurance than strength, but it’s still important for progressive overload. Also, because of the lighter weight, a lot of people have an easier time with the mind to muscle connection. If you have bad joint problems or previous surgeries, lighter loads also put less stress on your joints.
...
All rep ranges have their place in a program and all burn calories and can help you build muscle. If you don’t utilize one of these rep ranges, try it out and you’ll probably get good results since your muscles haven’t been overloaded in that style recently.
...
Tag someone that loves training at the gym!
#reps #reprange #heavylifting #hypertrophy #muscleendurance #strength #endurance #burncalories #buildmuscle #muscle #calories #jointhealth #gainz #bigpump #mindmuscleconnection
...

🔥 What is the best rep range for you? It depends! 🔥 by teds.lift.help
...
Follow @fitnesstipkingdom
Follow @fitnesstipkingdom
Follow @fitnesstipkingdom 🔹Heavy (1-6 reps): Heavy lifting is known for quickly building strength. Working in this rep range will help you get stronger and bigger. It releases the biggest hormonal response (Testosterone, etc) that will help you build muscle and burn fat. Because of this, this rep range burns the most calories after you are done with your workout. Note that you need good form to avoid injury when lifting heavy.
...
🔹 Medium (6-12 reps): Lifting in the 6-12 rep range (or 8-15 to some people) is known for hypertrophy. Hypertrophy is the increase in the size of your muscle cells, which is why this rep range gives you a big pump. It’s a good rep range for adding muscle mass, and because of the volume and intensity you can train with, it often burns the most calories during a workout.
...
🔹Light (12-20 reps): This rep range is better at increasing muscle endurance than strength, but it’s still important for progressive overload. Also, because of the lighter weight, a lot of people have an easier time with the mind to muscle connection. If you have bad joint problems or previous surgeries, lighter loads also put less stress on your joints.
...
All rep ranges have their place in a program and all burn calories and can help you build muscle. If you don’t utilize one of these rep ranges, try it out and you’ll probably get good results since your muscles haven’t been overloaded in that style recently.
...
Tag someone that loves training at the gym!
#reps #reprange #heavylifting #hypertrophy #muscleendurance #strength #endurance #burncalories #buildmuscle #muscle #calories #jointhealth #gainz #bigpump #mindmuscleconnection
...

The range of sets and reps you should be doing for a strength training exercise depends on your current training goal. 
The reason for this is that your body adapts differently to different stressors. 
Here are some general recommendations that you can use to achieve different goals.
-
Strength 
6 reps or fewer. 2-6 sets

One of the biggest misunderstandings about strength training is that it is all about building muscle. 
You can also train to get stronger without getting bigger. 
Especially for women who are worried about getting too muscular or weight class athletes that have to stay below a certain weight this is useful.
-
Power

1-5 Reps. 3-5 Sets

Power is about moving fast. It doesn’t take many reps before you slow down from fatigue.

This is why the reps for developing power are so low, once you slow down you stop training the quality. -
Muscle Building

6-12 Reps. 3-6 Sets

This is the goal that most people are familiar with.

It is very valuable if you want to change how your body looks.

And it is the most effective way to increase the number of calories your body burns on a daily basis. -
Muscular Endurance

12 or more reps. 2-3 sets

To train your muscles to work extended periods of time, you will have to work them for extended periods of time. 
These sets can get long so enjoy the ride. -
Weight Loss

Diet. Diet

No amount of strength training will help you lose weight if you can’t get your diet under control.
-

It is important to remember that you will have to push yourself to get results. 
This means that the resistance will need to be challenging for you, regardless of the rep range and amount of sets that you are using.

As a general rule as the reps go down the resistance will go up (and vice versa). And you always need to have good form when performing an exercise. 
Doing the right amount of bad reps won’t help you in the long run. -

#strengthtraining #fitnesspage
#kettlebellfitness #exercisetip #fitnesstip #weightlifitngmotivation
#getstrongereveryday #functionalfitnesstraining #beginnerworkout #strengthtrainingforwomen #setsandreps
#reprange #learningfitness

The range of sets and reps you should be doing for a strength training exercise depends on your current training goal.
The reason for this is that your body adapts differently to different stressors.
Here are some general recommendations that you can use to achieve different goals.
-
Strength
6 reps or fewer. 2-6 sets

One of the biggest misunderstandings about strength training is that it is all about building muscle.
You can also train to get stronger without getting bigger.
Especially for women who are worried about getting too muscular or weight class athletes that have to stay below a certain weight this is useful.
-
Power

1-5 Reps. 3-5 Sets

Power is about moving fast. It doesn’t take many reps before you slow down from fatigue.

This is why the reps for developing power are so low, once you slow down you stop training the quality. -
Muscle Building

6-12 Reps. 3-6 Sets

This is the goal that most people are familiar with.

It is very valuable if you want to change how your body looks.

And it is the most effective way to increase the number of calories your body burns on a daily basis. -
Muscular Endurance

12 or more reps. 2-3 sets

To train your muscles to work extended periods of time, you will have to work them for extended periods of time.
These sets can get long so enjoy the ride. -
Weight Loss

Diet. Diet

No amount of strength training will help you lose weight if you can’t get your diet under control.
-

It is important to remember that you will have to push yourself to get results.
This means that the resistance will need to be challenging for you, regardless of the rep range and amount of sets that you are using.

As a general rule as the reps go down the resistance will go up (and vice versa). And you always need to have good form when performing an exercise.
Doing the right amount of bad reps won’t help you in the long run. -

#strengthtraining #fitnesspage
#kettlebellfitness #exercisetip #fitnesstip #weightlifitngmotivation
#getstrongereveryday #functionalfitnesstraining #beginnerworkout #strengthtrainingforwomen #setsandreps
#reprange #learningfitness

What’s the Best Rep Range ?🤔
-
Probably most of you have already seen these three rep ranges somewhere. 
And they seem very self-explanatory.
-
1-5 five reps for powerlifters. You’ll make serious strength gains and gain solid weight. -
6-12 reps for the best hypertrophy -
And everything over 12 reps is more like cardio and will improve your cardiovascular system but doesn’t build muscle.
-
That’s why I don’t really like these three terms. They are misleading. 
You build muscle by setting a growth stimulus in your workout. 
And in order to do that you need to overload/overwhelm the muscle. And your body doesn’t care how many reps you needed to do that.
-
No matter how much you reps you do, if you overload the muscle you’ll build muscle. -
But If that’s true why did someone come up with these rep ranges and terms?
Because there is some truth to it. 
The 1-5 Rep Range will make you stronger than the other two. That has several reasons. One of them is the CNS. The heavier you train the more you stress your CNS. And like the muscles it will adapt and the next time it will be ready for the stress. So you’ll be able to lift more weight. -
And the endurance rep range actually improves your cardio health. That’s also true. 
BUT every Rep Range is building muscle!
-
🔥 Follow @coach.daniel.official 🔥
-
#reprange #repranges #reprangetraining #hypertrophyrange #hypertrophytraining #strengthrange

What’s the Best Rep Range ?🤔
-
Probably most of you have already seen these three rep ranges somewhere.
And they seem very self-explanatory.
-
1-5 five reps for powerlifters. You’ll make serious strength gains and gain solid weight. -
6-12 reps for the best hypertrophy -
And everything over 12 reps is more like cardio and will improve your cardiovascular system but doesn’t build muscle.
-
That’s why I don’t really like these three terms. They are misleading.
You build muscle by setting a growth stimulus in your workout.
And in order to do that you need to overload/overwhelm the muscle. And your body doesn’t care how many reps you needed to do that.
-
No matter how much you reps you do, if you overload the muscle you’ll build muscle. -
But If that’s true why did someone come up with these rep ranges and terms?
Because there is some truth to it.
The 1-5 Rep Range will make you stronger than the other two. That has several reasons. One of them is the CNS. The heavier you train the more you stress your CNS. And like the muscles it will adapt and the next time it will be ready for the stress. So you’ll be able to lift more weight. -
And the endurance rep range actually improves your cardio health. That’s also true.
BUT every Rep Range is building muscle!
-
🔥 Follow @coach.daniel.official 🔥
-
#reprange #repranges #reprangetraining #hypertrophyrange #hypertrophytraining #strengthrange

Don’t let this mistake of doing “3 sets of 10” week to week hold you back any longer. In this video I go over 2 reasons why your magic “3 sets of 10” is KILLING your gains!⁣
⁣
⁣
#gains #sets #reps #10reps #muscle #musclebuilding #buildmuscle #killinggains #losinggains #reprange #bestreprange #training #trainhard #getstrong #exercisevideo #benchpress #benchpressfail

Don’t let this mistake of doing “3 sets of 10” week to week hold you back any longer. In this video I go over 2 reasons why your magic “3 sets of 10” is KILLING your gains!⁣


#gains #sets #reps #10reps #muscle #musclebuilding #buildmuscle #killinggains #losinggains #reprange #bestreprange #training #trainhard #getstrong #exercisevideo #benchpress #benchpressfail

I always do 4Sets of 8-10. #Sets #Gym #RepRange

I always do 4Sets of 8-10. #Sets #Gym #RepRange

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
-
Follow @gym.addictions 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? .
.
By @thetrainingmanual
.

#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 @gym.addictions 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? .
.
By @thetrainingmanual
.

#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 rep range should you be hitting ⁣
⁣
🏋️‍♂️ Strength, to increase your strength gains you want to be focusing on picking up a heavier weight for less reps ⁣
⁣
💪 For more muscle mass you want to choose a weight which you can lift between 8 - 12 reps with good form ⁣
⁣
🏃‍♂️ With muscle endurance you want to decrease the weight but increase the reps aiming for 15 or more ⁣reps⁣
⁣
#Fitness #Fit #Fitfam #Gymgirls #Fitgirls #training #gymfam #weights #lifting #reps #reprange #Gymtips

What rep range should you be hitting ⁣

🏋️‍♂️ Strength, to increase your strength gains you want to be focusing on picking up a heavier weight for less reps ⁣

💪 For more muscle mass you want to choose a weight which you can lift between 8 - 12 reps with good form ⁣

🏃‍♂️ With muscle endurance you want to decrease the weight but increase the reps aiming for 15 or more ⁣reps⁣

#Fitness #Fit #Fitfam #Gymgirls #Fitgirls #training #gymfam #weights #lifting #reps #reprange #Gymtips

MY POWER MASS EBOOK IS ON SALE FOR JUST$1 - 🚨 Click the link in my bio to check it out & Start educating yourself right away!🚨
- 
Use Code "POWER" to get your $29 Ebook for just $1
- 
The better your knowledge, the better your results!
- 
Underlying all progression of natural muscle growth is the ability to continually put more stress on the muscles. This stress is a major component involved in the growth of a muscle and disrupts homeostasis within your body. The stress and subsequent disruption in homeostasis causes three main mechanisms that spur on muscle growth.
- 
In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously adapted too. How do you do this? The main way is to lift progressively heavier weights or to increase your training volume.
- 
This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscular tension also most dramatically effects the connection of the motor units with the muscle cells.
- 
An important, but often neglected step in creating a custom workout plan involves choosing a progression plan. Progression, also called progressive overload, is the addition of weight over time.
Progression begins on the set level, with the addition of reps. Eventually when we are capable of performing a quality number of reps per set, we add weight to make the set more challenging once again.
- 
Progressive overload is the fuel that drives muscle gains. Without progression, or the addition of weight over time, you won't see much in the way of muscle gains. While the muscle building process does not require you to train for absolute strength, it does require you to dramatically improve your strength above and beyond where it is now.
- 
Remember this truth: no one with a substantial amount of muscle mass is weak. Focus on progressing in standard hypertrophy – muscle building – rep ranges. -

MY POWER MASS EBOOK IS ON SALE FOR JUST$1 - 🚨 Click the link in my bio to check it out & Start educating yourself right away!🚨
-
Use Code "POWER" to get your $29 Ebook for just $1
-
The better your knowledge, the better your results!
-
Underlying all progression of natural muscle growth is the ability to continually put more stress on the muscles. This stress is a major component involved in the growth of a muscle and disrupts homeostasis within your body. The stress and subsequent disruption in homeostasis causes three main mechanisms that spur on muscle growth.
-
In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously adapted too. How do you do this? The main way is to lift progressively heavier weights or to increase your training volume.
-
This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscular tension also most dramatically effects the connection of the motor units with the muscle cells.
-
An important, but often neglected step in creating a custom workout plan involves choosing a progression plan. Progression, also called progressive overload, is the addition of weight over time.
Progression begins on the set level, with the addition of reps. Eventually when we are capable of performing a quality number of reps per set, we add weight to make the set more challenging once again.
-
Progressive overload is the fuel that drives muscle gains. Without progression, or the addition of weight over time, you won't see much in the way of muscle gains. While the muscle building process does not require you to train for absolute strength, it does require you to dramatically improve your strength above and beyond where it is now.
-
Remember this truth: no one with a substantial amount of muscle mass is weak. Focus on progressing in standard hypertrophy – muscle building – rep ranges. -

🏋
Yo which Rep Range
to use is a very common
question that I get asked
alot sooooo, 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.. #RepRange #Muscle #MuscleBuilding #Heart
#PushPull #FitnessFreak
#Squats #Glutes #Quads
#Hamstrings #Yoga #Fitness #Mobility #Bjj
#Flexibility #HealthyAF
#Bodybuilding #GymRat
#Deadlift #Hypertrophy
#Workout #MentalHealth
#ProAthlete #Boxing 
#JiuJitsu #Crossfit #MMA
#Lifestyle #Hardwork #Flow

🏋
Yo which Rep Range
to use is a very common
question that I get asked
alot sooooo, 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.. #RepRange #Muscle #MuscleBuilding #Heart
#PushPull #FitnessFreak
#Squats #Glutes #Quads
#Hamstrings #Yoga #Fitness #Mobility #Bjj
#Flexibility #HealthyAF
#Bodybuilding #GymRat
#Deadlift #Hypertrophy
#Workout #MentalHealth
#ProAthlete #Boxing
#JiuJitsu #Crossfit #MMA
#Lifestyle #Hardwork #Flow

𝐖𝐇𝐀𝐓 𝐈𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐑𝐄𝐏 𝐑𝐀𝐍𝐆𝐄? - Tag a friend that could use this info!
- 
Follow @gymdeck 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? .
.
.

#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 @gymdeck 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? .
.
.

#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 ! for daily fitness/nutrition tips & education

Follow @transformationexpert  @transformationexpert

Which rep range to use is a v
people ask. The answer largely depends on what your goals
are
y common question that may
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?

#reprange #muscle #musclebuilding #buildmuscle
#pushpulllegs #pushday #pullday #squats #glutes #quads
#hamstrings #yoga #fitness #mobilitywod #flexibility
#physicaltherapy #yogi #bodybuilding #weekendyoga
#deadlift #squat #hvpertrophy #leaday #workout

WHAT IS THE BEST REP RANGE?

Tag a friend that could use this info ! for daily fitness/nutrition tips & education

Follow @transformationexpert @transformationexpert

Which rep range to use is a v
people ask. The answer largely depends on what your goals
are
y common question that may
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?

#reprange #muscle #musclebuilding #buildmuscle
#pushpulllegs #pushday #pullday #squats #glutes #quads
#hamstrings #yoga #fitness #mobilitywod #flexibility
#physicaltherapy #yogi #bodybuilding #weekendyoga
#deadlift #squat #hvpertrophy #leaday #workout