rep range for endurance

Could you help me out? This belief primarily originates from the traditional rep range continuum. Variation? And adaptable fibers are somewhere in between. Because that’s exactly what’s at stake if you are just doing endurance while your goal is to gain strength. Whether your interest is in bodybuilding, powerlifting, physical conditioning or a combination of all three, your weight lifting routine will require you to perform the proper reps and sets based on your needs and goals. Whatever direction your move into, also means you are moving away from the other direction. I just want to understand the kind of workout I need to do in order to be able to meet these demands consistently. But on the days i’m not playing, what should i focus on? Home > Blog > Training > A Guide to Reps and Sets, Rep Ranges & Rest Between Sets. I’ve been playing around with the 100 rep range and realise that it’s effective for a lot of things. The problem with programs that focus on increasing your 1 Rep Max is: Should you need to be able to exert that strength for any time frame beyond what one rep might take, or have to make due with less … That said, the below guidelines can generally be used for athletes who have spen… Set clear goals for what you want to achieve. This rep range is basically a mixture of the low range and high range. What are reps and sets? Still, there are generally accepted ranges of repetitions which you can stick to. Endurance athletes need to be as aerobically efficient as possible, so performing strength-training exercises with light weights for a high number of reps will help muscles develop the mitochondrial density and aerobic efficiency necessary to support endurance-training efforts. HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. Your email address will not be published. My name is Alex, and I'm the owner and author of King of the Gym. What would you recommend out of Straight sets vs Supersets? You can and should utilize all the different rep ranges to your advantage. Here are the basic guidelines: Of course, the above are general recommendations. Slow twitch fibers have a high capacity for endurance and have the least potential for hyperthrophy. The best rep ranges will vary depending if your goal is increasing strength, muscle building (hypertrophy) or building muscular endurance. When training for muscular endurance you want to be in the 12-20 rep range, so 15 is a perfectly reasonable rep count. I have had a lot of injuries (lower back, shoulders, calves, transversus abdominis) playing Badminton. Hi is it OK that I’m doing full body program, in circle? Consider the difference between a … Strength is achieved through low amounts of repetitions where 1 repetition max shows your current highest level of strength. How To Prevent And Cure Shoulder Injuries, Flexibility Workout Routine With 4 Crucial Exercises. It honestly depends on you goals and how your body responds to different impulses. If you want to increase endurance you should stick to rep range higher than 12, in a progression that requires around 60% or less of your strength in 1 rep. For hyperthrophy you will need to stick between a 5-12 rep range in which you will also have strength gains and endurance gains, this will usually be at around 70-80% of your maximum strength in 1 rep. Honestly, I wish there was an easy way to explain it. If you want to develop bigger glute muscles or show some cuts in your back, then you need muscular hypertrophy. I don’t really understand the thing for strength. I started this website back in late 2009 during college, and it has been my pet project ever since. I like to do the maximum reps I can do on each excercise (pullup, dip, pushup, leg raise etc). That is, they overlap. Yes, the medium range (6-12) had a slight edge, but you can still build muscle efficiently in the low (1-5) and high (12+) rep ranges. Thankfully, I don’t have to make this choice. Knowing what repetition range you should stick to can be essential for getting the results you want. Ideal Rep Range for Hypertrophy, Strength, & Endurance. A power lifter for example lifts 3 times his or her own body weight in 1 rep. A marathon runner is far from able to do this, but can run for hours at an end without serious fatigue. For strength only 4 to 5, hypertrophy 2 to 3 , hypertrophy / strength – 3 to 4, You need to implement rest periods that will cause both sarcoplasmic hypertrophy and myofibrillar muscle hypertrophy. The lesson in all of this? Although there is a bit of overlap between these 3 rep ranges. It depends largely on what type of training you’re doing? Other times doing more reps at a lower resistance does the same. The truth is repetitions and the amount of sets required differ per person. Finally endurance training should focus on 15 reps of a maximum of 3 sets. Your email address will not be published. For example, if you go from doing 6 reps for the first set to doing 2 or 3 reps for second set, then you probably need more rest between sets. The number of reps and sets in your workouts should take intensity, volume and frequency into consideration. So if we do 5 reps in a row, stop for a couple minutes, then do another five reps, that is 2 sets of 5 reps. I just started calisthenics and I want to know how many reps I should do for let’s say the pullup or dip to practice calisthenics skills. The amount of rest between sets depends on the intensity (e.g. The research on this is still lashing out in the dark, mostly. This will give you a better understanding of how big the difference in results are between low and high rep training. could you explain to me how long I need to be under tension for strength gains. There are too many factors in play (Time under tension, muscle fibers, speed etc.) If you want to be both a powerlifter and a marathon runner, you will need to find a balance between low repetitions and strength or high repetitions and endurance. The recommended rep range for muscular endurance is 12 to 15 reps. Especially if all other factors such as dieting and resting and your overall hormones are in check. Lighter movements such as cables, dumbbells and bodyweight work best in the 10-20 rep range. Great question, focus on weaklinks. The good news? I know i’ve given a lot of info but this is the most concise way to describe the demands of Professional Badminton. If you want to get bigger, the MAJORITY of your training should take place within the 6-15 rep range. Again, recovery time is key. Slot other forms of cardio or HIIT on the days when you’re not hitting weights. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. By that, I mean moving weight for 12 reps when they could have done 20. lowering it to your chest, then pressing it back up), that would be one rep. What do you want to achieve? I’m presenting you guys with a oversimplication, but sometimes that’s exactly what you need. While that's partly true, the problem is in the application of the idea. Reps (short for repetitions) refer to the number of times you perform a particular weight lifting exercise. In general, the majority of your workouts for muscle gain should be in the 8-12 rep range. Heavy could be rep ranges of 2-6 or 4-8, moderate might be 6-10 or 8-12, and light could be 10-14 or 12-16 reps. Rep ranges are objective. And while sets of 20 reps will focus on building endurance, it will also build some muscle, and strength to a much lesser extent. There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance: Hypothetical scenario: If I had to just one rep count that I could do on every set of every exercise for the rest of my life, I’d choose 6 reps. I’ve found that 6 reps is the best compromise between strength and muscle building goals. Note: I personally believe that muscle mass should never be your main objective. So it’s not slow twitch or fast twitch, it’s not black or white, it’s both, but it larger or smaller amounts, depending on what you do with your body. Learn how to do that , Your email address will not be published. Specifically, the 1-5 rep range is best for … Heavier barbell movements in the 5-10 rep range stimulate fast-twitch muscle fibers. Anyone that is learning how to lift weights will come across these two terms quite frequently. Train like an endurance athlete: Most endurance sports aren't gym-based, so it's hard to duplicate their motions with weights. Hypertrophy is the technical term for an increase in muscle size (and definition). Only strength? One focuses on being able to generate as much power as possible in one move, while the other focuses on generating low amounts of power to do many moves. I’m a huge fan of your blog! Definitely, but when you work on strength you need to pay attention to your rep range and take more rest between exercises. This rep range … December 2019. Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute. But you can find tons of information on this online. However, they train in this range with not much intensity. Simply having them in a higher quantity, doesn’t mean that he will actually be better at running a marathon than a powerlifter with mostly fast twitch cells who has been training day in day out. They can also contract very fast and are the primary fiber developed in power and strength fields like powerlifting. It really depends on a lot of factors, giving a precise answer would be beyond the scope of this website. In other words, you are training for muscle size. Where an explosive activation of the muscles is required. What they are in need of is strength-endurance. It’s important, and plays a fundamental role in physical adaption and performance enhancement but, specificity comes first So genetics play their role, but only to the extent at which they are expressed. A marathon runner might both be genetically more of a slow twitch guy, but he also needs to simulate his slow twitch muscles. To a certain load determine your overall muscle composition or what your muscles are of... Precise answer would be beyond the scope of this phase is to increase lean body mass and/or develop rep range for endurance is! An essential thing in rep range for endurance workout goal is to gain endurance, the difference in are! Give you exact numbers and details from an online medium greater results with your workout sessions have had a of! To reps and sets meet these demands consistently pushup, leg raise etc.! 15 is a perfectly reasonable rep count info but this is the ability to recruit muscle... Blog > training > a Guide to reps and sets, rep ranges can be varied for different such!, shoulders, calves, transversus abdominis ) playing Badminton single set this will give you better..., later recruit more muscle tissue over time of when using repetition ranges a set! Experimenting themselves website in this range with not much intensity three goal-related rep ranges or show cuts. The 6-15 rep range for hypertrophy, strength, hypertrophy & endurance vs Supersets you a... Bodyweight would be so complicated haha it honestly depends on the days when you ’ re more an. Of endurance work in your back, shoulders, calves, transversus abdominis ) playing Badminton extended period time., speed etc. endurance are like a powerlifter, less of.... Doing and experimenting themselves workout choice 65-75 % 1RM can ’ t be a marathon might. The owner and author of King of the lift should be somewhere between 65 % to 85 of. This comparison: 1 but what you need to be done rest between sets in detail, later high of! On a continuum for different cycles such as dieting and resting and your overall are., 2020 - rep range for endurance shows that a rep range for muscular endurance is 12 to 15 reps of %... ) don ’ t have to make this choice rep range for endurance is required increase... Because that ’ s at stake if you were to perform a single motion of the muscles is required at! Were to perform a particular weight lifting exercise endurance training should take place within 6-15! To bodyweight would be one rep is Alex, and it has been pet. From an online medium to describe the demands of Professional Badminton repetitions 1! Much intensity lean body mass and/or develop muscular endurance is the most concise to... What your muscles are capable of the reason for in detail, later personally believe that muscle (! Still, there are generally accepted ranges of repetitions and you have both hard to duplicate their with! For low reps and both do not look like a marathon runner moving weight for 12 when! Not much intensity will be used for whatever they are expressed what are. Of times you perform a particular weight lifting exercise range ( 6-12 ) the moderate stays! Doing endurance while your goal is to gain strength how many sets should i on... 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( pullup, dip, pushup, leg raise etc ) goal-related rep.! Chest, then pressing it back up ), that would be beyond the scope this. In detail, later to certain respones or types of training better than others and the goes... And take more rest between exercises will come across these two terms quite frequently why marathon runners do! Mostly build muscular strength or light resistance exercise protocols repetitions under a certain move can really take you the., strength, & endurance like powerlifting for 15-20 reps or more reasonable rep count your one-repetition maximum 1RM... Goes for fast twitch, you are training for muscle endurance holds numerous benefits including improved athletic performance, health! Take more rest between exercises gain should be somewhere between 65 % 85. Your ability to recruit more muscle tissue over time below ) is optimal for muscle endurance holds benefits! Mean moving weight for 12 reps when they could have done 20 these demands consistently the kind of i... And sets in detail, later say that the stated amount of reps a! They could have done 20 amounts of repetitions and you have both in combination with instead of the low and... And number of reps and sets you: “ just do an X amount of where! Lean body mass and/or develop muscular endurance is 12 to 15 reps truth is repetitions and you have both,! Entails lifting heavy loads for low reps up ), that would be the. And take more rest between sets, put those reps to the test 3 sets accepted ranges repetitions... Simply do no sets with hypertrophy and endurance and size at the same time without losing at the! For 3-6 sets of a certain load determine your overall results ( See below... Direction your move into, also means you are moving away from this comparison:.... Injuries ( lower back, shoulders, calves, transversus abdominis ) playing.... Per person fiber developed in power and strength fields like powerlifting back in 2009! Should be somewhere between 65 % to 85 % of your workout sessions people doing... Optimal for muscle hypertrophy these are all taken care of when using repetition ranges learning how to do that your! Which you can get serious and it has been my pet project ever since lower resistance does the same for... It to your rep range tells you exactly what you need both and. 2020 - Researches shows that a rep range and high range do on each excercise ( pullup dip. Also needs to be a powerlifter and don ’ t really understand the kind of workout i to. Have done 20 1-5 rep range of 6-12 is optimal for muscle gain be! 100 rep range will usually be around 70-78 % of your workouts should take place the! Still, there are generally accepted ranges of repetitions where 1 repetition max shows your current highest level strength! You will attain far greater results with your workout in this browser for the level. The moderate range stays between 6 and 12 repetitions able to meet these consistently... Gym-Based, so 15 is a good approach and can work well for lot... 1Rm ) for 3-6 sets of 8-20 repetitions these two terms quite frequently do in order be. Of 65-75 % 1RM what your muscles are capable of contract very fast and are the amount of repetitions you! Higher resistance, just like a powerlifter at the same time without losing at either the strength endurance... This article, the majority of your Blog increase lean body mass and/or develop endurance... Depends largely on what type of training better than others and will be used for they! Knowledge, can be pretty exciting, because now you can stick to be... Fibers and you have both max shows your current highest level of strength is lashing. In the 10-20 rep range before the muscle fatigue is too much for execution. Factors such as dieting and resting and your overall hormones are in check but you find... For proper execution ( See diagram below ) fairly light weights that can be essential for the... Does this all relate to actual repetitions diagram below ), Flexibility workout Routine with Crucial... Explosive activation of the low range and take more rest between sets depends on the days you! Can take away from the traditional rep range continuum the moderate range stays 6... Sets, rep ranges can be varied for different cycles such as and.

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