You have your protein shake ready, your mind ready and you are ready to crush your workout! You have the exercises down but you don't really know how many reps to do... Should you do 16, 14, 12, 10, 8, 6, 4, or 2 reps?
The answer is: IT DEPENDS ON WHAT YOU'RE LOOKING TO ACCOMPLISH
Rep – single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise. Set – several repetitions performed one after another with no break between them with the number of reps per set and sets per exercise depending on the goal of the individual. Rep Maximum - The number of repetitions one can perform at a certain weight is called the Rep Maximum
STEP 1: DEFINE YOUR TRAINING GOAL
All Workout Routines are not created equal, each should have an end goal in mind, and a purpose to start with. What are you training for? Is it for:
Strength - Uses resistance to build strength, anaerobic endurance, and size of skeletal muscles.
Power- Execution of a traditional strength exercise (with a heavy load) superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics.
Hypertrophy- Consists of exercises utilizing low to intermediate repetition ranges with progressive overload. (BEST ZONE TO TRAIN IN)
Muscular Endurance- The ability of an ISOLATED MUSCLE GROUP to perform repeated contractions over time.
STEP 2: KNOW THE NUMBERS
It is important to know your rep maximum or 1rm. YOU NEED TO KNOW YOUR MAX FOR DIFFERENT MUSCLE GROUPS. When you know what is the best you can do, you can start creating a program thats working with fractions of your max until you can increase the maximum of weight you can lift per set.
Rep Maximum (1RM) - The number of repetitions one can perform at a certain weight is called the Rep Maximum.
If you are new to training, start with the endurance stage. Lift less weight (about 60-65% 1RM). Do between 14-17 reps. As you increase your stamina and strength, proceed to the power level, working between 70-80% of your max doing 8-12 reps. If you want to increase strength, the best zone to work in is the Strength zone, doing about 3-6 reps at about 85-95% 1rm.
STEP 3: PLAN YOUR GROWTH
Not everyone is a body builder, not everyone want huge muscles. Some people just want to tone up and look good. So "How do you do that". Think of fitness training like a sport, you can't practice one aspect of the sport, you have to learn all of the components. Learn how to dribble, shoot, pass, and play defense.
Don't pick one zone to work in, pick multiple zones and train in those zones throughout the entire week.
For Example:
Monday: Upper Body (70-80% of your max doing 8-12 reps.) Tuesday: Leg Day (70-80% of your max doing 8-12 reps.) Wednesday: Endurance Training (60-65% 1RM doing 14-17 reps) Thursday: Break Friday: Upper Body (3-6 reps at about 85-95% 1rm.) Saturday: Leg Day (3-6 reps at about 85-95% 1rm.) Sunday: Break
If you are reading this, you made it through the article. Now it's time to apply. Don't strive away from weight training because it seems hard or because you don't want to get "Big Muscles". Those are all myths, weight training will help you burn fat, tone up, and will increase your mood and overall well-being, so JUST DO IT!
YOU DON'T HAVE TO MAKE FITNESS COMPLICATED, DIDN'T UNDERSTAND THIS EMAIL? GO TO THE GYM, IIFT SOME WEIGHTS AND DO YOUR ABSOLUTE BEST!