Why Rep Selection Is Important

Ever seen workouts that consist of 10 reps every single set for every exercise?

While this can work for phases of training as muscles really do react to any kind of stimulus put on them, especially as a beginner. You won't want to be lifting in the same rep range for months on end, as this may stall results.

Things you should consider when applying rep ranges

- Are you a novice or intermediate lifter?

- Are the muscles trained fast or slow twitch? Slow twitch respond to high reps, fast twitch respond too low reps.

- What total work load will your workout accumulate too? Other wise known as tonnage!

- What are your fitness goals?

Strength

1 -5 Rep Range Best for building strength! This stimulates you neural connections too loading your muscles with 85-100% 1RM

Hypertrophy

6 -15 Rep Range 70-85% 1RM . Best sweet spot for building muscle! Entails lifting moderate loads for moderate reps! However there are 2 types of hypertrophy explained below.

Myofibrillar - This increases the number of myofibrillar fibres within the muscle, increasing the over size of the muscle. 6-10 reps

Sarcoplasmic - This increases the volume of sarcoplasm in the muscle which is the fluid that creates the pump feeling, this is everything in the muscle apart from myofibrils. 10-15 reps

Endurance

15-25 Rep Range. 55-70% 1RM Best for building muscular endurance. This entails lifting light loads for high reps. Lifting high repetition places muscle fibres that are resistant to fatigue under stress.

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