If your goal is strength, then you're best off lifting in the lower rep ranges. The argument has nothing to do with Wendlers program being effective for a younger trainer but that the number of sets and reps may be too much for and older lifter. For example, some people will be able to get 15 reps at 85% of maximum during certain leg exercises, whereas others will only manage 5 reps on a bench press at 80%. I'll explain why that's the case in a minute. To maximize metabolic fatigue, train like this: 3 sets x 8-12 reps, 75 seconds rest. just to summarise: Focus on heavy compound lifting in the 1-5 rep range to preserve muscle while cutting. Also, avoid too much of a range of motion because going too low will raise your pelvis, resulting in lumbar stress. Wednesday - 4 sets per body part (chest, back, legs, shoulders, arms) - 12-15 rep range. Lower rep ranges are only for bodybuilders and power lifters 3. Make the last rep of each exercise your best one. Lower rep ranges will make you less flexible 6. If you're having trouble finding a comfortable technique, erring on the higher side of that rep range can help, but if the lift feels comfortable, feel free to drops as low as eight reps per set. For an older guy, I'd like to hear opinions on this issue. I'm reading this book (again) by a guy who advocates low reps (2-5) and high sets (5-7, increasing wts. Shoot for a rep range somewhere in the middle to get results while staying away from injuries related to over-stress and over-use. Add one additional set of 25 reps using 50% of your 1RM. This means - keep the total number of reps per muscle group between 30 and 50 in each workout session. Lower rep ranges cause injury or can damage joints 5. It will induce both muscle gains and strength gains, while keeping form in check. Best Set & Rep Scheme: 4 x 8. Accessory work and powerlifting variations are trained with higher reps (8-20). One argument is that they should keep thier rep range low for the main lifts Squat, Bench, Dead, and Press. This program got my squat up to 400lbs, Deadlift up to 500lbs. The upright row is a small compound lift that suits moderately heavy sets of 8-15 reps. But first, let's make one thing clear: this doesn't mean you must do all your sets in that rep range. More importantly, you need to be able to instruct as many muscle . Fifteen year old teenager, sorry for the typo Im fifteen, lifting for about 7 months or so, so I'm a beginner. This is only one part of what is required for designing a super-effective arm workout, but it . 3 Last Rep, Best Rep This is a rule everyone should follow, but it's even more important for older lifters. This will vary between individuals and muscle groups depending on your fast / slow twitch fibre make up. I'll elaborate on that idea a bit more in the next rule. When strength or competition is the priority, training will happen in the 1-5 rep range. This is the best range, according to science, to train in as a bodybuilder. Eats lots, and keep pushing yourself and you'll put on muscle pretty quickly since you're only 135lbs and haven't gotten your beginner gains yet. The traditional program was 3 sets of 8 to 10 reps at 80% of one rep max. Fast-forward to modern day and not much has changed. Reasoning: A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension. There is no single best rep range. The Middle Way. I started my gym membership 3 months ago and have been sticking to it and i pt on some good mass for 3 months staying in the 6-12 rep ranges (6 for the big 3( 8-12 for isolations)) anyways i had a consultation with my gym advisor and . Some exercises, such as deadlifts, are better suited to lower reps for example. Now take this set to your absolute limit. Higher rep ranges will burn more fat 8. using 155lbs for 16 total reps. Ramping up to 2,3,4 5rm (60-95% 1-RM) The rep range that is most suited to your needs depends on what your goal is. I found 5 reps to be optimal, but as I started adding weight to pull ups, I also realised I cannot add weight every work out. There you have it! Stick with 3-minute rest breaks between sets to maximize recovery. Ideally, you would train 50% of the time in the 8-15 rep range, and the other time could be spent training between 3-8 reps and 15-25 reps. A rookie lifter will fatigue more quickly and his form will suffer because of it. Once again, I'll hang up and listen. Lower rep ranges will make your butt and legs bigger 4. Don't be a hero. Aim for no more than 1.5 pound a week loss. A lifter with a 550 lb. Appropriate Training Percentages: 65-85% 1RM. In this second phase, the emphasis is on lifting as heavy as you can for 6-12 reps. As soon as you can crank out more than 12 reps you need to up the weight. Lifters can either lift heavier weights or do more lifts which is where reps come in. However, there are still reasons to use other rep ranges. For older lifters this can become problematic if a one-mile run takes you 18 minutes at age 26, it's a relatively small matter to restore that time to respectable levels. 2-4 sets per workout often works . As we get older we need to listen to our bodies and take time off when necessary. in one week. Well, there is no particular rep range that helps you in losing more fat. Keep cardio moderate and low in intensity. The best rep range for building mass is 6-12 reps. It's been proven to have a slight advantage in studies, and it allows you to pack in a higher number of quality reps over the course of each week. max squat may squat 5,000 lbs. More fatigue and a greater extent of waste products are produced when training in this rep range. Traditionally rep ranges get broken into three groups 1 to 5 reps for strength. I do boxing so I didn't push myself to go past 250lbs for Bench. This is ideal to trigger myofibrillar hypertrophy (muscle tissue growth) Another benefit is you don't risk injuries because of overtraining. Pull your shoulder blades back and down into the bench and begin lowering the weight down towards your chest. The time-under-tension theory leads us to our third suspect: 8-12-rep sets. per set) for older lifters. The 13-20+ rep range is a good tactic to use if you are trying to pull an out-of-shape body together. based on the decades of research on strength training, it appears that using light weight and high reps (reps of 12 or more) is best for boosting muscle endurance, while using moderate weight for moderate reps (reps in the 8-12 range) appears to better boost muscle size, and using heavy weight for low reps (reps of 3-7 per set) are best for 3. Hold them above your chest with your arms fully extended. What's a good set and rep scheme for a Day 1 newbie? Ignoring an early warming sign will most often lead to some down time and a step backwards in your training. Keep carbohydrates and protein high. And, when it comes to individual sets, the best range is between 6 and 8 reps with a heavy load. The results of the study were telling. my alternatives include supinated and neutral grip pulldowns, neutral grip dumbbell pressing from different angles, weighted push-ups, bulgarian split squats, weighted 45 degree hypers, nordic ham curls and glute ham raises, eccentric accentuated goblet squats and stiff leg deadlifts, leg presses with high/wide foot placement, and even smith The rep range that will help you command maximum control and connection to your central nervous system and maximal contractile muscle strength will be the 1-3 Rep Range. As you can see, there were more reps total in the power training protocol. In other words, having a lifter using 85% 1-rm for 44 is a lot more demanding for someone with a 600lb deadlift using 510 pounds for 16 total reps than a newbie with a deadlift man of 185 lbs. But if your goal is somewhere in the middle between the extremes, there is a sweet training spot for you too: 4 sets x 12-15 reps, 30 seconds rest. At age 56 however, not so much. Divide your sets up using these guidelines in the context of 3 full-body workouts per week. I know some of you here use the higher rep (for pump) scheme. For maximum strength purposes, occasional forays into the 3-5 range, for 4-5 week cycles, is about as heavy as you'd ever need to gounless you compete in powerlifting. Fitness lore dictates that the rep range you choose determines the outcome for your body: Working in sets of three to seven reps is how to build strength, eight to 12 is the ballpark for hypertrophy (muscle growth), and 12 or more is endurance training or "toning." Even then, you only need to flirt with the 1-3 rep range once or twice a year for peaking cycles before a meet. It's also good post-injury, and for those who want to workout but are scared they are going to 'get too big' or see the scale go up. Incline dumbbell bench press - 3 sets of 6-8 reps. Tim Liu, C.S.C.S. Maybe 500 lbs. Back squat: Forget heavy, low rep sets. It'll be tough at times, but results are guaranteed. Between 1-5 reps on average. Lay flat on an incline bench and grab a pair of dumbbells. Leg press: Same as the squatlighten the load and slow down the rep speed. 6-8 is really the best rep range for building strength imo after 2-3 years of lifting. This is a very effective approach for men 50+: Monday - 4 sets per body part (chest, back, legs, shoulders, arms) - 5-8 rep range. Edgar Artiga / M+F Magazine. John G., Norwalk, CT. New lifters are better off sticking to a rep range of five to eight. Instead, opt for higher rep, full range reps with light to moderate loads. You should do most of your sets in that rep range. Most lifters should aim to train in a variety of rep ranges to get the best out of both low rep and high rep training. You can still push the accessory movements hard on day 2, but it's a lot less loading on the spine and allows for more recovery between squat/deadlift sessions. Best Rep Range for Aesthetics While Cutting. 4. Upright Row Rep Range. We're going for high volume, high load and high-density training here. At a cadence of two seconds on the concentric (lifting) action and two seconds on the eccentric (lowering) movement,. 90 percent of their . There is a general zone where you can best accumulate training volume, between five to ten reps per set. Does this help in burning more fat? When hypertrophy or technique development is the priority, reps will increase to the 6-12 range. Max power and strength is not just about being jacked, albeit musculature is absolutely indicative of strength. Higher rep ranges get you more tone 7. 10-15 Reps Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. Single leg squats: A great alternative . 2. I tried sets of 3-4, but it was too fatiguing, and enough volume was nearly impossible to achieve. "Heavy" doesn't necessarily mean max singles. The key element hereno surpriseis maximizing the amount of weight. Lower/Upper/Full Splits On that note, I love using a 3-day Lower/Upper/Full Body split with older lifters. Powerlifters will train in a range of 1-12 reps. Jumping on the light weight and high reps is a good break too, from extreme heavy training. The popular opinion is that there are three main rep ranges 1-5 reps for strength 6-12 reps for muscle growth 15+ reps for endurance Now, to some extent, this is true; low rep ranges are generally much more effective for building strength and high reps are ideal for increasing endurance. 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