Three General Categories
- Strength Gains 1-6 reps
- Muscle (size) Increase 8-12 reps
- Building Endurance 15-20 reps
Gains come from…
- High-quality, hard training
- This might be independent of a rep range
- But the rep range might be dependent on the exercise
- Excellent form & technique
“High Quality” Rep Ranges by Exercise
- Complicated Lower Body Exercises (Squats, Deadlifts)
- Experienced 4-8 reps
- Beginner 5-10 reps
- 1-Legged Lower Body Exercises (1-Leg Deadlifts, 1-Leg Split Squats)
- 8-15 reps
- Heavier needs more balance; Higher reps = met fatigue which compromises balance
- Complicated Upper Body Exercises (Pull-Ups, Push-Ups)
- 5-10 reps
- Momentum often used & ROM (range of motion) compromised
- Rows
- 8-15 reps
- Too heavy & hips get involved
- Barbell Presses
- 5-10 reps
- Too heavy = sore elbows/shoulders; High reps = smaller muscles fatiguing first
- Dumbbell Presses
- 8-15 reps
- Heavier needs more balance…E goes to controlling weight rather than training primary muscle
- Isolation Lifts or Machine Lifts (Bicep Curls, Leg Extensions)
- 8-20 reps
- Too heavy = sore ligaments/tendons
Watch the LIVE video on the Performance High page!
