Rep Ranges (Time, Tension and Transition)

Its really about time under tension and transition

With quite a few rep ranges to choose from and train with, people often wonder if there is one best rep range to workout with. Shoiud I train in the 1-4 rep range, the 5-9 rep range, 10-12 range or higher. Thinking that you train in a specific rep range because you happen to quit after a certain number of reps does NOT mean you are working out in that rep range! More importantly, thinking that you are going to get the benefit of that rep range by doing this, is an even bigger mistake.

In general, if you train with serious intention in the 1-5 rep range you will primarily be working on your neuromuscular efficiency and strength (power). If you can do 7 reps but stop at 4 because the lift is getting difficult you are not effectively working on building your strength. All you have done at this point is stopped short.

You Will See Results

If you are trying to build muscle, your rep ranges should focus more on 8-14 reps. You have likely heard this before and there is nothing magical about the number. Instead, the magic happens because you are increasing your time under tension when you extend the length of your sets with additional, properly timed reps.

If you perform your reps under control with intensity, you are going to raise and lower the weight in about 3.5 to 4 seconds. Performing 12 reps at 4 seconds apiece amounts to 48 seconds under tension. This amount has been shown to be optimal for building muscle. Obviously with just 1-5 reps in the lower ranges you are not likely to experience these same benefits.

Thinking that performing very high reps (as high as 30, 40, or even 100) would help with that time under tension and therefore help to build even more muscle is only partly true. Yes, there is more needed tension however it can lack the overall muscle fiber overload required by heavier weights.

That is not to say that this type of training cannot induce change however, since stimulating your muscles in the form of any overload can be just what is needed to deliver a stimulus for change.

Get the shirt at gottado.threadless.com

The take-away.
You want to always vary your training methods if you want to see consistent, plateau free muscle gains.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
www.intrainingsports.com
Personal Trainer, servicing West Palm Beach, Palm Beach, Wellington and Jupiter Florida
3131 Village Blvd, #305
West Palm Beach, FL 33409