Understanding the principles of overload and progression are of critical importance when designing training programs for athletes and/or clients. However, sometimes going by the book just doesn't cut it. For example, different reps ranges will target different areas in weightlifting.
The consensus is to keep reps low (1-5) for muscular strength, moderate for hypertrophy (muscle gain) (8-12) and moderate to high if muscular endurance is the goal (12-20 reps). But, if I'm looking to progress a client through their workouts over time, I may use "wrong" rep ranges. Let me explain a little more.
I currently train a sixty-one year old female. On some exercises, we work in the 4-6 rep range for lower body, and 8-12 for some upper body exercises. This does not necessarily mean we are developing strength/muscle size.
For example:
Week one: 2 x 12
Week two: 3 x 8
Week three: 2 x 12 (add progression/increase weight)
Week four: 3 x 10
Week five: 2 x 13
Week six: 4 x 8
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As you can see, reps increase over time from 24 in week one to 32 in week six. An increase of 8 reps in six weeks or 33% increase in total reps).
The main thing is to progress your client over a period of time. Keep changing the a) exercises b) intensity c) rep ranges. And, make sure to track workouts and weights lifted to show progress to your client. This will also act as a tool for motivation.
The main thing is to progress your client over a period of time. Keep changing the a) exercises b) intensity c) rep ranges. And, make sure to track workouts and weights lifted to show progress to your client. This will also act as a tool for motivation.
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