A Guide to Rep Ranges…

How many reps should you do?

“Rep” 👊🏽 stands for repetition in a given set.

When deciding on how many reps to complete, first and foremost you must decide on what your goal for the workout is.

Below is a quick intro on a group of rep ranges and what each represent.

1.Muscle Strength.🏋🏽‍♂️

If your focus is strength with more power or training for a specific sport, aim for 6 or less reps.
As you train for strength and power, you’ll need a longer rest time, anywhere from 2-3 mins between sets.
I recommend to also have a spotter for safety concerns to ensure you don’t hurt yourself and you’re using proper form.

2.Muscle size (hypertrophy).💪🏽

If you’re wanting to get bigger, keep the reps between 8-12 each set.
One recommendation Is to keep your body guessing by changing rep scheme each set. Increase the weight and decrease the rep count each set.
Rest time should be between 60-90 secs.

3.Muscle Endurance.🏃🏻‍♂️

If you want your muscles to perform for a longer period of time, choose this rep range.
Aim for no less than 12 reps to 15 or even 20 reps. Obviously, the goal here is to go lighter on the weights.
As your goal is endurance, your rest period should decrease between sets. Aim for 30-60 secs and no more.

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