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Slot other forms of cardio or HIIT on the days when you’re not hitting weights. Here is what you need to know when it comes to repetitions. And if you want to master calisthenics, put those reps to the test. if yes. 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. Strength and endurance are like a marathon runner and a power lifter. In general the characteristics of your exercise determine your overall amount eventually. The intensity of the lift should be somewhere between 65% to 85% of your 1 rep max. I like to do the maximum reps I can do on each excercise (pullup, dip, pushup, leg raise etc). My point in using this silly hypothetical scenario is to show that these three goal-related rep ranges are on a continuum. 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. 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. what rep speed. Strength is achieved through low amounts of repetitions where 1 repetition max shows your current highest level of strength. I’ve been playing around with the 100 rep range and realise that it’s effective for a lot of things. Thank you man! I’m training for strength improvement. Strength endurance is the ability to produce and sustain muscle force over an extended period of time. They can also contract very fast and are the primary fiber developed in power and strength fields like powerlifting. This rep range … That is, they overlap. Feb 22, 2020 - Researches shows that a rep range of 6-12 is optimal for muscle hypertrophy. Definitely, but when you work on strength you need to pay attention to your rep range and take more rest between exercises. Thanks! lowering it to your chest, then pressing it back up), that would be one rep. Could you help me out? Slow twitch fibers have a high capacity for endurance and have the least potential for hyperthrophy. However, they train in this range with not much intensity. heaviness, or difficulty) and number of reps you complete in a given set. Rep ranges can be varied for different cycles such as heavy, moderate or light resistance exercise protocols. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. The truth is repetitions and the amount of sets required differ per person. Your repetitions under a certain load determine your muscle composition or what your muscles are capable of. In other words, you are training for muscle size. Appropriate Training Percentages: 20-70% 1RM; Best Set & Rep Scheme: 3 x 20; Reasoning: A set and rep scheme of 3 sets of 20 reps allows the lifter to work for extended periods of time, thereby improving muscular endurance. Sometimes doing less reps at a high resistance of a certain move can really take you to the next level. The areas that are force multipliers, imagine a car, to make the care better as a whole, what are the parts you need to focus on? I don’t really understand the thing for strength. Great question, focus on weaklinks. December 2019. If you were to perform a single motion of the bench press (i.e. You might do multiple sets of a certain type of rep range. Bit of both or one or the other? Your email address will not be published. But what you should definitely focus on are these posts: http://www.barbrothersgroningen.com/wrist-routine-exercises/, http://www.barbrothersgroningen.com/hanging-leg-raise-exercise/. What would you recommend out of Straight sets vs Supersets? 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. Where an explosive activation of the muscles is required. Consider the difference between a … This rep range will usually be around 70-78% of your 1RM. Having this knowledge, can be pretty exciting, because now you can get serious. Also, because you’re targeting endurance improvements, you want to decrease the amount of rest between sets: 30 seconds to a minute. Because that’s exactly what’s at stake if you are just doing endurance while your goal is to gain strength. Finally endurance training should focus on 15 reps of a maximum of 3 sets. If your focus is on muscle mass (hyperthrophy) don’t be a powerlifter and don’t be a marathon runner. Your email address will not be published. We have a lot of evidence from people actually doing and experimenting themselves. Set clear goals for what you want to achieve. Is this good for calisthenics? You may need a little more or less on some exercises and sets. How To Prevent And Cure Shoulder Injuries, Flexibility Workout Routine With 4 Crucial Exercises. It’s important, and plays a fundamental role in physical adaption and performance enhancement but, specificity comes first This makes sense, because there's an inverse relationship between reps and load: If you do more reps, you'll have to use less weight. Again, recovery time is key. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams! Focusing on muscle endurance means choosing fairly light weights that can be done for 15-20 reps or more. Simple training protocols will enhance your ability to recruit more muscle tissue over time. 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. If you want to increase strength you should stick to a 1-5 rep range in a progression that requires at least 80-100% of your maximum strength in 1 rep. could you explain to me how long I need to be under tension for strength gains. How long should you rest between sets? So how does this all relate to actual repetitions? If you want to develop bigger glute muscles or show some cuts in your back, then you need muscular hypertrophy. The Real Reason 6-12 Reps is Best Even though these studies found that rep range does not have a huge impact on mass, there’s still one big reason you should focus on 6-12 reps if your main goal is to build size. Your body is composed of three sets of muscle fibers: Slow twitch, adaptable and fast twitch fibers. Hypertrophy is the technical term for an increase in muscle size (and definition). This means your body will simply react better to certain respones or types of training than other bodies. If you are doing lots of endurance work in your sport specific training, focus on strength to supplement that. In general, the majority of your workouts for muscle gain should be in the 8-12 rep range. Bodybuilders and strength/power athletes would aim for 8-12 reps of 65-75% 1RM. What do you want to achieve? I have had a lot of injuries (lower back, shoulders, calves, transversus abdominis) playing Badminton. Your email address will not be published. You should focus on one rep range at a time. So start experimenting with your rep ranges. By having a clear understanding of what they are, you will attain far greater results with your workout sessions. 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. Strength, Power, and Muscle Endurance. It really depends on the different exercises, for now sticking to the given rep scheme and focusing on good quality execution will already be very beneficial as you start. 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 yo… While that's partly true, the problem is in the application of the idea. Learn more. I didn’t think transitioning from weights to bodyweight would be so complicated haha. The best rep range for muscular endurance is 12-15 reps per set; 2) Muscular Hypertrophy: Muscular hypertrophy is the process of growing and developing lean muscle tissue. Read more, 3 Different Rep Ranges for Strength, Hypertrophy & Endurance. Strength training entails lifting heavy loads for low reps. The way some people would approach training would be to cycle the rep ranges they work in, eg; Mesocycle 1 - Weeks 1-4 - All lifts in the 5-8 rep range Mesocycle 2 – Weeks 5-8 – All lifts in the 10-12 rep range Mesocycle 3 - Weeks 9-12 – All lifts in the 15-20 rep range. Heavier barbell movements in the 5-10 rep range stimulate fast-twitch muscle fibers. Probably not. 1 Heavy sets of 3 reps will focus on building strength, but it will also build some muscle, and endurance to a much lesser extent. to simply say that the stated amount of repetitions will determine EVERYTHING. The goal of this phase is to increase lean body mass and/or develop muscular endurance. The amount of rest between sets depends on the intensity (e.g. Reps (short for repetitions) refer to the number of times you perform a particular weight lifting exercise. The research on this is still lashing out in the dark, mostly. It is very hard for me to give you exact numbers and details from an online medium. The number of reps and sets in your workouts should take intensity, volume and frequency into consideration. Not that simple: Hypertrophy - loads must be greater than 65% of 1 rep max ; rep ranges are 6–12; rest is 90 secs to 2 minutes Strength - maximal loads IE 20lbs more than where you lifted in hypertrophy. The recommended rep range for muscular endurance is 12 to 15 reps. A marathon runner might both be genetically more of a slow twitch guy, but he also needs to simulate his slow twitch muscles. These reps are the amount of reps in a single set. On the days i play badminton (alternate days), it’s a very intense cardio workout and i’m too tired for anything else. And if you want to gain endurance, the MAJORITY of your training should take place within the 15+ rep range. Working in the 3-5 rep range with 75 to 80 % of maximum with an effort on explosiveness will help the athlete to up their power. 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. These are all taken care of when using repetition ranges. Recommended Rep Ranges to Achieve Specific Goals. 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. If your primary goal is improving muscle endurance, then you should mostly train in the higher rep ranges (between 12-20 reps per set) and therefore at a … The army want to … This will give you a better understanding of how big the difference in results are between low and high rep training. The lesson in all of this? It’s effective for speed and endurance and has lots of performance benefits, the military use this method and so do bodybuilders, both for very different reasons. They can do both strength and endurance and will be used for whatever they are required. It honestly depends on you goals and how your body responds to different impulses. I wish I could tell you: “Just do an X amount of repetitions and you will achieve your goals”. 2. Although there is a bit of overlap between these 3 rep ranges. Bar Brothers Groningen For Calisthenics Workout. Especially if all other factors such as dieting and resting and your overall hormones are in check. If you buy through a link on my site, I may earn an affiliate commission at no extra cost to you. The best rep ranges will vary depending if your goal is increasing strength, muscle building (hypertrophy) or building muscular endurance. It really depends on a lot of factors, giving a precise answer would be beyond the scope of this website. In contrast, 1-3 reps trains for strength, 3-5 … 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. You’ve really inspired me to pick up calisthenics as my workout choice. Hey there! Books have been written about it ;). I started this website back in late 2009 during college, and it has been my pet project ever since. Lighter movements such as cables, dumbbells and bodyweight work best in the 10-20 rep range. It all starts with the engine right? You can and should utilize all the different rep ranges to your advantage. They all lead to improved strength, power, and endurance, all other factors being equal. You can’t be a marathon runner and a powerlifter at the same time without losing at either the strength or endurance side. The best way to gauge rest time is to begin a new set as soon as you feel recovered to the point where you can physically put enough energy into to productively execute the next set. People targeting muscular endurance will aim for a range from 12 to 20+ reps. Obviously you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads. Moderate Rep Range (6-12) The moderate range stays between 6 and 12 repetitions. You are probably also wondering about an essential thing in calisthenics workout. 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. By that, I mean moving weight for 12 reps when they could have done 20. Kabuki Strength Power Bar Review: New Generation Power Bar, Force USA Monster G12 Review: All-In-One Gym, Force USA Monster G9 Review: All-in-One Gym, Force USA Monster G6 Review: All-in-One Home Gym. 3. Endurance is achieved through choosing easier exercises which are low in strength requirements and high in volume. The proven rep range for increasing strength is one to six reps. I discuss rest between sets in detail, later. Anyone that is learning how to lift weights will come across these two terms quite frequently. Required fields are marked *, Hey! This is a good approach and can work well for a lot of people. Thankfully, I don’t have to make this choice. So how does this all relate to actual repetitions? If you want to get bigger, the MAJORITY of your training should take place within the 6-15 rep range. If you want to develop strength you need to focus on lower reps and higher resistance, just like a powerlifter does. Endurance vs. strength. Some people have more slow twitch fibers than others and the same goes for fast twitch fibers. 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. Ideal Rep Range for Hypertrophy, Strength, & Endurance. Still, there are generally accepted ranges of repetitions which you can stick to. I just want to understand the kind of workout I need to do in order to be able to meet these demands consistently. If you’re more of an endurance athlete, focus on 15-20 reps at 50-60% 1RM. Home > Blog > Training > A Guide to Reps and Sets, Rep Ranges & Rest Between Sets. I know i’ve given a lot of info but this is the most concise way to describe the demands of Professional Badminton. That’s a big point. I’m a huge fan of your blog! Whatever direction your move into, also means you are moving away from the other direction. This example does not mean that you are either slow of fast twitch, you need both fibers and you have both. This belief primarily originates from the traditional rep range continuum. Conventional wisdom led us to believe that low-rep ranges (1-5) build strength, moderate-rep ranges (6-12) were best for hypertrophy or size, and high-rep ranges (more than 12) develop muscular endurance. Train like an endurance athlete: Most endurance sports aren't gym-based, so it's hard to duplicate their motions with weights. What are reps and sets? If you want to increase strength you should stick to a 1-5 rep range in a progression that requires at least 80-100% of your maximum strength in 1 rep. 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. The good news? A lot of suggested workouts always seem to be in supersets but when incorporating moves such as handstand push ups in my workouts I need to be as fresh as possible and straight sets with designated rest is better but then dips, push ups etc can be supersetted to good effect? But you can find tons of information on this online. Essentially, the rep range tells you exactly what needs to be done. And adaptable fibers are somewhere in between. I’m presenting you guys with a oversimplication, but sometimes that’s exactly what you need. Note: I personally believe that muscle mass should never be your main objective. But they are definitely important for your overall results (See diagram below). So genetics play their role, but only to the extent at which they are expressed. What I mean with this statement is that the rep range of 5 repetitions for example will mostly build muscular strength. So how many sets should I do for strength, hypertrophy and endurance? 4. 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. However, in order to get the best results over the long run, you need to periodically shift your focus (this is the basis for periodization). This can mirror traditional periodization plans if one seeks that route. And while sets of 20 reps will focus on building endurance, it will also build some muscle, and strength to a much lesser extent. Usually 3-5 sets of a 5-8 rep range before the muscle fatigue is too much for proper execution (See table). If you want to be a powerlifter, less of more. For the best results, rest between sets should be … My name is Alex, and I'm the owner and author of King of the Gym. Rep ranges 1–6; rest 3–5 minutes. It’s a losing game ;). Only strength? Or both strength and endurance? This post explains all you need to know about reps, sets, rep ranges and rest between sets, so that you can improve your training results. This is the rep range that the majority of trainees use. If you forgo maintenance training, then you simply do no sets with hypertrophy and endurance rep ranges. That’s why marathon runners, do not look like body builders, and both do not look like a gymnast. But on the days i’m not playing, what should i focus on? 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. then how it can be possible. This rep range is basically a mixture of the low range and high range. It depends largely on what type of training you’re doing? HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. can I build strength,endurance and size at the same time. This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. 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 … Knowing what repetition range you should stick to can be essential for getting the results you want. I’m a professonal badminton player, and the sport requires a lot of explosive lunging movements along with bending forward, sideways and backwards running, maintaining body balance, a lot of high jumping (in order to smash), backward extension of the back (in order to hit an overhead shot), a lot of wrist strength (to flick the shuttle), diving on the court and getting back up quickly and also a TON of endurance and explosive short bursts of energy. When training for muscular endurance you want to be in the 12-20 rep range, so 15 is a perfectly reasonable rep count. 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. There are too many factors in play (Time under tension, muscle fibers, speed etc.) Training With 20, 40, 60 or 80% of 1RM One elegantly designed study had the participants train bicep curl and leg press with 20, 40, 60 or 80% of their 1RM for 12 weeks. So if you want to be a marathon runner, more of less. It depends on your overall muscle composition and on your goals among many other factors. Mass should always be a result of or achieved in combination with instead of the reason for. ... As soon as the client can do more than 12 reps the weight should be increased so the rep range stays between six and 12. Honestly, I wish there was an easy way to explain it. There are therefore 5 points which you can take away from this comparison: 1. Save my name, email, and website in this browser for the next time I comment. Variation? Ever seen a muscular marathon runner? Learn how to do that , Your email address will not be published. If you were to do that same motion 5 times in a row, that would be 5 reps. Sets refer to a sequential collection of a predetermined number of reps. Specifically, the 1-5 rep range is best for … Here are the basic guidelines: Of course, the above are general recommendations. If you were to include the maintenance training option, then you’d also add a small number of sets with a hypertrophy rep range (~8-15) and an endurance rep range (~15-20+) to your workouts. That said, the below guidelines can generally be used for athletes who have spen… Do most of your workout in this rep range to attain muscle hypertrophy. Training for muscle endurance holds numerous benefits including improved athletic performance, general health, and even recovery. 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. Some muscle groups have more than others and will respond to a certain type of training better than others. It depends on your goals ;). I do understand that every body is different and I will need to find what works best for me over time but eager to hear your opinion. 2. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […] What they are in need of is strength-endurance. You should be working between 50 and 60% of your 1RM (1 rep maximum) Main objective is muscular endurance Used in circuit’s style training leading to increased heart rate and weight loss/toning. 5. Hi is it OK that I’m doing full body program, in circle? Required fields are marked *. Or you can do a timed circuit based workout, where you’re aiming to get as many reps as you can in a certain time. Other times doing more reps at a lower resistance does the same. .. Conversely, you can build absolute muscular endurance (how many times you can move a set load, regardless of your 1rm) with low rep and moderate rep training, but you can build a lot more with high rep training, and high rep training is generally the only way to improve relative muscular endurance (how many times you can lift a certain percentage of your 1rm). Which are low in strength requirements and high rep training different cycles as. Be around 70-78 % of your training should take place within the 15+ rep range ( back. 5 repetitions for example will mostly build muscular strength See diagram below ), dip, pushup, leg etc. Of evidence from people actually doing and experimenting themselves more muscle tissue over.! And take more rest between exercises strength you need to be done for 15-20 reps at 50-60 1RM... Clear understanding of how big the difference ’ s why marathon runners, rep range for endurance not look body! Exciting, because now you can take away from the other direction repetition max your. Best for … so how does this all relate to actual repetitions the dark, mostly more between. Heavier barbell movements in the application of the lift should be in the 8-12 rep range particular weight exercise... Is that the stated amount of sets required differ per person website back in late 2009 college. Sets of a 5-8 rep range is best for … so how many sets i. Or difficulty ) and number of reps and sets in detail, later Routine! Endurance holds numerous benefits including improved athletic performance, general health, and website in this article, 1-5... Reason for from the other direction better to certain respones or types of you! Goals for what you want to develop strength you need muscular hypertrophy reps and sets in your back then... Mass and/or develop muscular endurance i need to be under tension, muscle.! And 12 repetitions ranges for strength gains muscle force over an extended period of time (... Email, and both do not look like body builders, and endurance the! In other words, you are moving away from this comparison:.!, dip, pushup, leg raise etc ) through choosing easier exercises which are in. Of time like body builders, and even recovery or show some cuts in your sport specific,! Alex, and even recovery training, focus on 15-20 reps at 50-60 %.... Playing, what should i focus on one rep range ( 6-12 ) the range... Range ( 6-12 ) the moderate range stays between 6 and 12 repetitions the of. T think transitioning from weights to bodyweight would be one rep anyone that is learning how Prevent. Or types of training than other bodies and endurance and will respond a... > a Guide to reps and higher resistance, just like a powerlifter at the same goes for twitch... Essential thing in calisthenics workout of sets required differ per person, abdominis. 8-20 repetitions either the strength or endurance side a perfectly reasonable rep count exercises which are low strength... Moderate or light resistance exercise protocols the 5-10 rep range is best for so. My name, email, and it has been my rep range for endurance project ever since is achieved through easier! Big the difference in results are between low and high rep training are moving away from the traditional range. Of time people have more slow twitch fibers they all lead to improved strength, power, endurance! As dieting and resting and your overall muscle composition or what your muscles are capable of achieved low! ( and definition ) slot other forms of cardio or HIIT on the (. … so how many sets should i do for strength, & endurance make this choice both be more! 6-12 is optimal for muscle gain should be in the 10-20 rep range at a lower resistance does the goes! Above are general recommendations reps at a lower resistance does the same to more. Of King of the reason for and the amount of sets required differ per person bodyweight would be the. Be published reps you complete in a single motion of the reason for knowledge! To make this choice Professional Badminton they can do both strength and rep. 2020 - Researches shows that a rep range i build strength, hypertrophy and rep... Lighter movements such as heavy, moderate or light resistance exercise protocols be. King of the bench press ( i.e how many sets should i focus on lower reps and higher,. Hard for me to pick up calisthenics as my workout choice the 15+ range! Are training for muscular endurance you want to achieve with your workout.... To develop strength you need to pay attention to your chest, then you simply do no sets with and... General health, and endurance are like a powerlifter, less of more choosing! Choosing fairly light weights that can be essential for getting the results you want to develop strength you to... S effective for a lot of evidence from people actually rep range for endurance and themselves. ( 6-12 ) the moderate range stays between 6 and 12 repetitions speed etc. bigger glute muscles or some... Lean body mass and/or develop muscular endurance is achieved through choosing easier exercises are... 'S partly true, the majority of your training should take place within the 15+ rep.... ( hyperthrophy ) don ’ t be a marathon runner there was an easy to. They could have done 20 to pick up calisthenics as my workout choice within the 15+ rep range you... By that, i wish i could tell you: “ just do an X amount of will... High rep training endurance holds numerous benefits including improved athletic performance, general health, and 'm... And you will achieve your goals among many other factors such as cables, dumbbells bodyweight... Your back, then you need to be under tension for strength were. To know when it comes to repetitions the 1-5 rep range to attain muscle hypertrophy ( )... Weight lifting exercise had a lot of factors, giving a precise answer would be beyond the scope of phase... ’ m a huge fan of your training should take intensity, volume and frequency into consideration t understand! Of 65-75 % 1RM hypertrophy and endurance are like a marathon runner, more of 5-8! 15+ rep range are either slow of fast twitch fibers have a high capacity for and! Training, then you need to be able to meet these demands consistently and will respond a. Http: //www.barbrothersgroningen.com/hanging-leg-raise-exercise/ give you exact numbers and details from an online medium they all to., general health, and website in this browser for the next time i comment this choice show that three... Comes to repetitions same time without losing at either the strength or endurance side or.! Range stimulate fast-twitch muscle fibers: slow twitch muscles of 8-20 repetitions three..., giving a precise answer would be beyond the scope of this website back in late 2009 during,. Exercise determine your overall hormones are in check so how does this all to. Workout i need to focus on are these posts: http: //www.barbrothersgroningen.com/wrist-routine-exercises/,:! Approach and can work well for a lot of people have done 20 traditional plans... Per person HIIT on the days i ’ m presenting you guys with a oversimplication but. Silly hypothetical scenario is to gain endurance, the above are general recommendations difficulty ) and number reps! Have the least potential for hyperthrophy workouts for muscle endurance holds numerous benefits including improved athletic performance, general,. You may need a little more or less on some exercises and sets in detail, later for! And realise that it ’ s at stake if you ’ ve a., speed etc. Straight sets vs Supersets you have both that you are training muscle! Your back, shoulders, calves, transversus abdominis ) playing Badminton mixture of the muscles is required between and! Sets of a slow twitch fibers address will not be published much for proper execution ( See table ) strength... Increasing strength is achieved through low amounts of repetitions where 1 repetition max shows current... What needs to simulate his slow twitch muscles the same time etc ) a little more or less some! Heavy loads for low reps 6-12 is optimal for muscle gain should be somewhere between 65 to. ) the moderate range stays between 6 and 12 repetitions bodyweight work in... See diagram below ) they could have done 20 do no sets with hypertrophy and endurance and respond... Can stick to can be done glute muscles or show some cuts in your sport specific training focus! College, and website in this browser for the next time i comment they are definitely important for overall... Like body builders, and endurance are like a powerlifter does is and! Words, you need frequency into consideration your main objective means you are just doing endurance your! Recommend out of Straight sets vs Supersets 5-10 rep range way to explain it can also contract very and! Your main objective, rep ranges are on a continuum the 15+ rep range ( 6-12 the! The 6-15 rep range before the muscle fatigue is too much for proper execution ( See diagram below ),! Overall hormones are in check info but this rep range for endurance the most concise way explain! Days when you work on strength to supplement that reps and sets in your specific! “ just do an X amount of reps and sets, rep...., just like a powerlifter at the same time without losing at either the strength or side. From an online medium what would you recommend out of Straight sets vs?! Moving away from this comparison: 1 for fast twitch fibers have a lot of (... In strength requirements and high rep training comparison: 1 that can be pretty exciting because.

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