Using an average lifting tempo (2 -0-2-0), you will usually achieve a time under tension anywhere from 40 to 70 seconds
using moderate reps, which is the ideal time for maximizing hypertrophy.
Not exact matches
Note — where no 1RM % is given, just
use a
moderate weight so that the last
rep is hard but not all out.
The guys at Cross Fit perform this exercise for low repetitions
using heavy weights and also, controversially, for high
reps using light to
moderate weights.
That's why bodybuilders focus on achieving hypertrophy with 3 - 5 sets,
using moderate resistance (50 - 75 % of 1RM) and
reps in the 8 - 12 range.
They are best trained within the 6 - 15
rep range and by
using moderate to heavy weight.
Yes, that means you have a lot of flexibility in the weights you select, and the set /
rep brackets you
use, all the way from singles with super heavy weights to 10
reps with more
moderate weight.
You've got a lot of freedom with assistance exercises (you can go heavy,
moderate, high -
rep, low -
rep, train to failure, pyramid or reverse pyramid your weights,
use some «intensity techniques»; whatever), but I wouldn't try to reinvent the wheel.
The below movements can be done for 3 sets of either
moderate reps (8 - 12) or higher
rep - based training (15 - 20),
using moderate to light weight.
You SHOULD however, be
using low to
moderate reps with heavy weight to, in layman's terms, give your muscles a reason to stick around.
Like I said before, I
use moderate weights and high
reps, not so many sets, but my training is quite intense and diverse with barely any pauses.
But the point is that I am
using high
reps with
moderate weights nowadays and I am not getting barely any mass on me at all, and better than that is that my muscles are getting quite denser and denser everytime I train, and I don't even train that often (although I am planning to turn up the heat on my training in the meantime, probably when I move out to a southern part of the world, as I don't like how cold it is here most of the year where I live now:P).
However, assuming your quads have an average slow - twitch: fast - twitch ratio, or if you're unsure, your best bet for building strength and size is to
use moderate to heavy weight for
moderate to low
reps (e.g. 3 - 10
rep sets) on quadriceps exercises.
If something feels off and you're not 100 % confident in your technique, I recommend
using a
moderate weight and doing higher volume (more
reps and sets).
The
moderate rep range is the most popular
rep range in
use today, but has been praised as the best of both worlds to give you a great mix of lifting weight while maximizing the types of muscle fibers being affected.
Overhead press and push press are probably more effective when done for heavier weight and lower
reps (i.e. 3 - 6
reps) since lifting heavier loads overhead is more effective for developing core strength and improving the functional skill of lifting and holding objects overhead; that said, it's wise to
use lighter weight and more
moderate reps (e.g. 5 - 10) when first learning the overhead press or push press.
He also was infamously known for
using a combination of compound and isolation movements in his training, and for training with mostly
moderate to high
reps, rarely doing fewer than eight
reps a set.
That strength is very easily maintained in the
moderate rep range but it allows you to
use heavier rates.
Perform this exercise for
moderate sets and
reps using loads at or near an athlete's 80 - 110 % snatch best.
Use moderate to high
reps 8 - 20 + with
moderate to short rest periods.
Hi, I've been weight training for about a year now I am currently working chest & Tri (sat) back & bi (sun) mon off, shoulders & I legs tues, weds off then start routine again hitting muscles every 4 days, each training day consists of about 8 exercises for example 4 chest 4 Tri and am
using 8
rep range, I've had
moderate results!