Go for heavy lifting with low
rep range of six reps for presses and pulls.
You MUST, MUST, MUST, stay within a
low rep range in order to build muscle using bodyweight exercises.
You need to spend adequate periods of time in both the lower rep and
higher rep ranges in order to reap the benefits we've discussed above.
I typically like to work
in rep ranges of 3 - 8 reps per set; depending on what I am trying to accomplish on the day.
If you use different
rep ranges for a muscle group and train intensely to failure, you may hit 80 % or so of the muscle fibers in a muscle.
Rules To maintain the muscle you have and burn excess fat, you need a higher
rep range with lighter weights, performed in a circuit style workout.
The trick isn't in alternating between different
rep ranges on every workout, though.
You can go with higher
rep range when training your calves, abs and arms.
Another week you might do low reps with weighted resistance, followed by a week of moderate
rep range work with a slightly lighter weighted resistance.
Most people work the
same rep ranges on every single arm training exercise they do.
The
ideal rep range is 8 - 12 reps for each exercise, which should ensure that each rep is a great quality one.
You often hear the advice that if you hit a
prescribed rep range in sets 2 and 3, they should tailor upwards accordingly.
Research shows that when you use the 3 - 6
rep range at heavy weight, you build an optimal amount of strength.
For fat loss:
endurance rep ranges of 10 to 15 to elevate the heart rate while still building muscle mass to improve your metabolism at rest.
Yes, it will help you build size if you fatigue in the
right rep range and are getting enough high quality food.
Build strength using conventional muscle building
rep ranges during the first several years of training.
Follow the principle of progressive overload by increasing the weights you are using when you reach the top end of the
specified rep ranges for all of your sets.
It's no wonder a lot of beginners get confused when first starting out on
what rep range they should employ when training.
Once you hit the
top rep range for an exercise you need to increase weight.
A variety of
rep ranges allows you to target different muscle fibers allowing you to grow that much faster.
For the first time ever... you'll have a complete understanding WHY you need to be using a
specific rep range... and a specific amount of weight when you train.
Most, not all, of their training time will be spent in between that 1 - 6
rep range because they want to move as much one rep max weight as possible.
So in order to take your physique to the next level, you need to cycle through different
rep ranges throughout your training sessions.
Strength increases from reps as high as 150 but if you are only doing one
rep range then lower reps increase strength the most.
I believe this new model for how muscles function during exercise and how they adapt to exercise explains why a combination program is superior to
single rep range training.
You will alternate between being pumped to being powered up as you keep on training and confusing the muscles with high and low
rep ranges over and over again.
Depending on your training program,
most rep ranges fall between 5 - 12 reps per set.
If you go to any commercial gym, it's full of beginners using a high
rep range where their technique breaks down near the end of the set.
And all 3
rep ranges resulted in increases in endurance, with the exception of the relative endurance of the low rep group.
Many bodybuilders will agree that
mixed rep range will produce the greatest result, both in strength and size.
A
typical rep range is 8 - 12 repetitions, but you could high rep with lighter weights or body weight for some endurance work.
Now the word «heavy» is subjective so to keep it simple, a large chunk of your workouts should be in the lower /
mid rep ranges.