Rep Ranges | BeneFIT Medical Apparel
By Justin Culver
Co-Founder, BeneFIT Medical Apparel
Rep Ranges, More Than Meets The Eye:
The specificity of rep ranges is a key to crushing your goals. As you know, fitness is composed of more moving parts than just physical fitness alone. But for our purposes in this section, we will mainly discuss physical fitness.
So, what are some fitness secrets your trainer doesn’t want you to know?
As with the diet secrets we discussed in the last part, it’s not necessarily in your personal trainer’s best interest for you to understand the language of “fitness” in diet and fitness, lest you decode the mystery and take your fitness into your own hands. So let me break down some diet and fitness jargon, concepts and definitions for you:
Muscular Failure, a.k.a. Failure:
This doesn’t mean absolute and complete muscular failure, and it definitely doesn’t mean injuring yourself. Failure just means the point when your targeted muscle or muscle group is fully fatigued to the extent that it can no longer complete another repetition of a movement with proper form.
“GO TO FAILURE!!!” I can still hear my high school strength and conditioning coach yelling in my ear.
No set was complete or counted as worthy in his mind unless it hit failure. While research tells us that it’s not necessary to hit failure in order to get results, it’s a great rule of thumb I encourage you to live by. Just be careful to use a spotter and not injure yourself!
NOTE: Write about the dangers of failure, and even how it might be counter productive with strength building, though great for hypertrophy
The targeted amount of reps within a set for an exercise routine.
Example: If a workout calls for 4 sets of 10 reps on dumbbell press, you’d want to choose an amount of weight where you’d reach muscular failure at or around 10 reps. If you choose the wrong weight – say, 20-pound dumbbells – and can only hit 8 reps when your targeted rep range was 10 reps, no problem. Just count that first set as one of your required sets if you hit failure, and grab a 15-pound dumbbell on the last sets in order to hit the target rep range of 10.
A slight deviation from your targeted rep range is nothing to worry about, as long as you hit failure a few reps above or below your targeted rep range, and adjust accordingly by dropping or adding weight .
Targeted rep ranges are often used in sports-specific training, or to reach certain diet and fitness goals.
Example: If you want to increase strength, keeping your rep range and point of failure between 3 to 5 reps is ideal. If you want to increase muscular size through hypertrophy, the most effective rep range is failing between 8 to 12 reps. And if you wanted to increase muscular endurance, failing between a rep range of 15 to 21 is both ideal and practical.
While all rep ranges help increase muscular strength, size and endurance to some degree, 3-5 is ideal for strength, 8-12 for muscular growth, 15-21 for muscular endurance.
So, are you ready to up your diet and fitness game? Then we have the perfect book for you!
We happen to have the best scrubs also!
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