Rounded Number Reps

Are your muscles accustomed to 10 reps? Do you stick with rounded numbers? A lot of people get used to these rounded numbers but then wonder why they hit a plateau with their training… Your body will slowly but surely become accustomed to the same exercises and rep ranges, at some point your body needs a change! We like to use ‘rep classes’, this is a band of reps that we roughly follow for strength, hypertrophy or to endure the muscle (conditioning).

Rough Rep Classes/Bands

Strength

1-5 reps

Hypertrophy

6-12 reps

Endure Muscle

12-20 reps

These rough guides are great, if you know your weight limits. If you’re in a building strength phase and you feel you could hit 10 reps with the weight you’re lifting then the weight is not heavy enough and you more than likely won’t see the results you’re after. To find out the weight you should be lifting in these rep classes, we’d suggest performing a one rep max to figure out your percentages. Do this with a personal trainer or gym partner that can help spot you for obvious safety reasons. Find your one rep max (1RM), this is found by recording the highest weight you can lift in one rep without losing form or failing the rep. From there, divide the weight lifted by 100 and multiply (x) by the percentage you want to work out. For example, if you can 1RM squat 100kg, divide 100 by 100 = 1. Multiply 1 by 70 = 70kg and there you have your weight for 70% of your 1RM.

 Although it is good to mix up your rep classes during your exercise, it is advisable to keep a brief rep routine. We use the 75:25 rule. This rule means that 75% of the workout is done using a certain rep class and 25% is using a different rep class. For example, if you’re goal is to improve upper body strength, you could complete 4 exercises with a 1-5 rep range and then finish with 2 exercises with a 6-12 rep range. After roughly 2-4 weeks you may find that your reps are becoming easier – try increasing the weight, change the amount of sets you do, change the tempo, adapt the exercise slightly – in other words; continue to surprise the body. Don’t become accustomed to the same workout routine week in, week out.

TIP – Take a notebook and pen to the gym, write down your workouts and what weights you lifted, how may sets, how many reps, did you fail at a certain rep number? Then, when you next go back to a routine that incorporates some of those exercises, push yourself further than the previous time. Record it again. KEEP RECORDING PROGRESS!

So, do you believe you’re pushing yourself during every session? Could you have done more? Contact us if you want to talk more about this blog or want some help with your training. We’d love to hear from you – feel free to comment, share and like on social media.

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