As a rule of thumb, for
a given number of reps rest intervals should be 60 - 80 % of the ones prescribed for other bodyparts, the upper range being for stronger individuals.
I didn't think I would be able to do a lot of the circuit with
the given number of reps, but I did!
Time yourself to see how quickly you can complete
the given number of reps and / or rounds without sacrificing proper form.
Not exact matches
This is because when you do complete sets will all
of the intended
reps, it gets really difficult and when you perform that same
number but with half -
reps, it
gives you the illusion that you're actually training as hard as you wanted.
Anyway, instead
of focusing on the
number of reps and things like that, simply try to keep your workout challenging enough to make you
give your maximum.
Some studies have shown that it can improve endurance, increase the
number of reps that can be done with a
given weight, and improve power and force with every rep. Evidence also indicates that Betaine improves protein synthesis following training sessions.
With the lower body, women can do the same
number of reps as men at a
given percentage
of their 1RM [one -
rep max], since we have a similar distribution
of type I and type II muscle fibers there.
Numerous studies on the relationship between maximal strength tests and the
number of repetitions performed (at a
given maximum) have shown repeatedly that the hamstrings are not gifted for
reps.. Although you may be able to perform 10 - 12
reps at 70 %
of your maximum on the Bench Press, you will probably only be able to complete 7 or 8
reps with the same percentage on the Leg Curl.
A few years ago, Russian coaches Cherniak and Prilepin each came out with data on the best
number of reps for a
given number of sets.
And you do that by working with a
given weight until you can get a certain
number of reps, at which point you increase the weight.
It depends on the
number of sets and
reps you do for a
given exercise.
You know you need to
give yourself more rest if the
number of reps you're doing goes down each set.
I don't like to
give exact
numbers of reps, because this is not the best way to determine absolute strength, the kind
of strength you'll finally need to perform a OAPU.
Can you
give an example
of what a weekly training routine looks like, exercises with sets and
rep numbers?
Make sure to keep a written record
of every workout that you perform, and focus each week on increasing either the weight that you lift or the
number of reps that you perform within the
given rep range.
«You will notice that you can increase the
number of reps performed with a
given weight,» says Ryan Munsey, owner
of House
of Strength Gym in Roanoke, VA (houseofstrengthgym.com), «or you can increase the load that you can lift for one to three
reps.»
A
rep goal is simply a total
number of reps you are trying to perform for that
given exercise.
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