We all do it, get geared up, head to the gym + think....wait how many reps should I be doing?
I'll just do 5 of everything.
Well my friends, there's no right or wrong amount of reps, but it does depend on your goals.
Programming is based off what we call 'The Power Pyramid'...
From the bottom it goes;
Stability, Endurance, Hypertrophy, Strength, + finally Power.
Each section of the power pyramid has its own amount of reps, sets + rest periods for that particular training aim. Stability + endurance is where we all start, with higher reps + lower weights, chances are we're beyond that.
Most of us want to change how we look, to be more lean, otherwise known as Hyperthrophy.
If this sounds like your training aim, then you might want to stick to these parameters;
6-12 reps
3-4 sets
70-85% of 1RM
1-2 minutes rest
It can look like any of the following;
Squats - 4 sets, 8 reps, 1:30 rest between sets
Strict Press - 3 sets, 10 reps, 2 minutes rest between sets
If strength is your aim, these are your numbers;
3-6 reps
4-5 sets
85-90% of 1RM
2-4 minutes rest
Examples are;
Squat clean - 4 sets, 8 reps, 3 minutes rest between sets
Squats - 5 sets, 3 reps, 3 minutes rest between sets
Sticking to rep ranges + being consistent will yield the results you want - for more in depth guidance get in touch about personalised programming.
Comments