Workout Reps 

While on the surface “how many reps should I do” sounds like a relatively simple question and I’ll try to provide a relatively simple answer, to what could in fact be a rather complex topic.

Determining our rep range depends on a couple of factors, primarily our training goals. Do we want to build muscular size or in other words hypertrophy or are we interested in strength or power development. Or are we perhaps interested in general conditioning and weight management. Also what phase of our training cycle are we in, certainly is an issue to consider if we employ a periodized training model.

Periodization is an Eastern Bloc concept embraced by many strength coaches used to insure continuity of improvement and prevent injury. We divide our training into specific “periods of time” each with it’s own goals and training strategies, each period is a building block for the next phase.

We also can’t really describe the appropriate application of rep schemes without at least touching on some peripheral issues, such as tempo or rep speed and the volume of training.

In the following sections loads are described as a percentage of our one repetition max or 1RM. This refers to the maximum amount of weight we can lift one time. It is a common reference in the scientific strength literature.

In a nutshell, low reps (1-3, 3-5), with heavy weights (85-100% of 1RM) and longer rest periods for complete recovery (3 – 5 minutes) produce the best strength gains. We also want to move the weight as explosively as possible and still maintain control to gain momentum to push through the sticking point. As the weight increases speed of movement naturally declines but the intent is still to move the weight as explosively as possible.

For power development we want light to moderate weight (30% of 1RM), performed at maximal or high speed, again explosively for low reps (3-5), with complete recovery (3-5 minutes) between sets.

For hypertrophy and muscular size we want moderate weights (70-85%), for more reps (10-12 or 15) performed at relatively slower speeds, with incomplete recovery (1 minute or less). These higher reps, performed slowly produce more “time under tension”, an important ingredient for hypertrophy. Also more sets are normally performed for hypertrophy since volume has been shown to have a positive effect on contractile protein acretion.

General conditioning and weight loss/ weight management requires similar training strategies to hypertrophy, moderate weights ( 65-80% of 1RM ), incomplete recovery ( 1 minute or less ), aggressive tempo and an aggressive training pace. Our repetition range is also higher (10-12 or 15).  So we keep the volume high and move the weight at a bit faster tempo and transition from exercise to exercise at faster pace for more effective metabolic loading.

In a periodized program we would normally move through the following phases, with each phase lasting from one to several weeks; general conditioning or anatomical adaptation, hypertrophy, strength and then a power phase normally followed by a transition to competition or a brief rest week of active recovery then back into a new cycle starting again with anatomical adaptation.

Our rep/recovery scheme would change accordingly with each phase we were in. In fact there is a dynamic and synergistic relationship between all these phases. Strength gains will improve power and hypertrophy and visa versa.
Training volume in our strength and power phases is best achieved by what the East German’s referred to as under-setting.

Do the prescribed number of reps and sets at our highest target weight first then drop back for a number of sets at a lower RM. For instance in a pyramid scheme we certainly cannot apply maximal force in our heaviest sets if we have done heavy sets of 12, 10 and 8 leading up to our target strength sets.

Some of the more glaring common errors I see with trainers is performing hypertrophy rep schemes (10-12 or 15 reps) with no regard whatsoever for the timing of our rest interval. Again incomplete recovery of 1 minute or less is best and most people and trainers hang out for 3-5 minutes or more.

Also bigger rep schemes like 50 rep leg presses for instance, which are very popular at the gym I train at may be less effective for hypertrophy than multiple sets of 15 performed with incomplete recovery or sequencing multiple exercises for volume since the 50’s require us to use way less weight than the prescribed 70-85% of 1RM.

So experiment with these variables and watch your training weights and muscularity improve.