Effects Of Different Repetition Ranges

     

 There is no single repetition scheme that can elicit multiple training goals. These goals being; strength, power, hypertrophy and endurance. Different numbers in reps will produce different types of physical adaptations.

        Let's take a look at each training goal individually and what repetition scheme will enable you to get closer to the physique you desire.

        Strength is the ability to generate as much force as possible without any concern of time. A good example of strength is a 1RM with the deadlift, usually being a slow drawn out rep. To gain strength you will want to use a range between 1-3 repetitions. Heavy heavy weights need to be lifted while trying to increase strength as well, 90 to 100% of your 1RM.

        Power is the ability to generate maximum force as fast as possible. The olympic lifts are examples of power; snatch and clean n' jerk. 3-5 repetitions is best when attempting to build power. The load does not have to be as heavy as it is for strength building, being 50 to 75% of your 1RM. This lower percentage is required because speed has to be involved in training for power. The weight is heavy enough that high force needs to be applied but also light enough for speed throughout the movement. Power training aids in strength training because it teaches the body to explode through reps!

        Training for muscle hypertrophy (growth) is something that everyone is interested in I'm pretty sure. Muscle growth is attained by performing moderately high reps, between 8-12. The load must be relatively high as well, spanning from 65-80% of your 1RM. These repetitions should also be performed with a slower tempo, keeping your muscles under tension for a longer period of time.

        Endurance work does have a place in every training program but isn't at the top of the list when it comes to improving body composition. For this type of training your rep scheme will be very high, 15-20 repetitions. Weight should be around 50-70% of your 1RM. The weight is kept low so that good form can be held throughout the set.

        In my opinion it is a good idea to include all of these disciplines in your training at one time or another. Whether you decide to do all types of training throughout your workout session or break them up into weekly cycles so that you can focus on one type at a time is up to you. If you just noticed that your training has been neglecting one of these areas, try out the rep scheme next session!


- Brig Van Etten CSCS -