To make it more brutal, set a timer for 5 minutes and perform as many cluster sets as possible, dropping the number
of reps per set when necessary.
Not exact matches
So
when you're used to doing 6 - 10
reps to failure
per set, choosing a weight that lets you do 15 to 20
reps per set before you fail yields a different kind
of muscle pain.
These are compound exercises which can be performed with relatively heavy weights, but can be more efficient
when done in the moderate
rep range
of 5 - 10
reps per set.
There is research being done at California State University in Fullerton that says that
when you eat a low amount
of carbs, it has absolutely no effect on your exercise effectiveness up to 15
reps per set, specifically for squats, leg presses and leg extensions.
When performing the exercises with straps,
reps per set were increased by an average
of one to two compared to not using straps.
When weight training, you should know that slow twitch muscle fibers react to high
rep training in ranges
of 12 — 20 repetitions
per set.
When used with lower
reps (anywhere from 1 to 5
reps per set and for 3 to 5 total «working»
sets), it was a favourite
of strength athletes like Doug Hepburn, Tommy Kono and even Ted Arcidi.
I have two questions: 1 - You stated that the optimal volume
when lifting in the range
of 80 to 85 %
of 1RM is around 60 to 80
reps per week
per muscle group, but in your 5 days split each muscle group gets only 9
sets of 4 - 6
reps weekly (except chest and this will be in my second question) so in total its gonna be 54
reps per week which is not enough volume.
I made my best gains ever
when I started training each muscle just once
per week, for 2 - 6
sets total
per muscle, with a mix
of reps (8 - 10, 25 - 30, 45 - 50).
This means you should shoot for at least 8 to 12
reps per set when you're doing four
sets and to stay away from doing more than four
sets of any exercise.