Whether it is achieving a desired weight (loss or body weight), bulking up, or simply gaining strength, repeating an exercise forms an integral part of each and every workout. So what is a repetition formula anyway and how can it assist someone with smarter training?
🔄 What are Repetitions?
A repetition is the completion of one round of an exercise. One squat or one push up equals one rep. Reps are usually clustered into sets. If your workout specifies doing 3 sets of 10 reps, you are expected to do the movement 10 times and take a break before repeating this cycle two additional times.
🧠The Repetition Formula Explained
The repetition formula is strategically selecting your rep range relative to a fitness goal. Roughly, this is how it splits:
GoalReps per SetIntensityRest TimeStrength1–5 repsHeavy weights2–5 minsMuscle Growth (Hypertrophy)6–12 repsModerate to heavy30–90 secsMuscular Endurance12–20+ repsLight to moderate30–60 secs With these guidelines, you can work towards distinct results:
• Lifting heavy weights has the objective of building raw strength with low movement repetitions.
• Moderately paced movements for a slightly elevated heart rate work maximize size.
• Drastically elevated heart rate movements increase stamina and endurance.
🎯 Selecting the Correct Goal Specific Sets
This is a breakdown of how to use the formula concerning your objective:
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