A common question asked by many individuals is “how many
reps should I do?”. There have been many
studies conducted to solve this ongoing mystery; many have come to rather
interesting conclusions. The following is a general summary of suggested rep
ranges for maximum results. Please note beginners should always stick with 12-
15 reps per set on each exercise in order to strengthen not only the muscle
group, but also to condition the connective tissue to prevent injury down the
road. The following is designed for an established individual.
Large Muscle Groups
- Examples of exercises: Bench press, Incline Press, Squat, Leg Press…
- Large groups, compound movements.
- Suggested rep range: 6-8
- Why? These exercises seem to respond best under heavy loads, High intensity, and short duration. Also these exercises tend to produce the highest GH (Growth Hormone) release when done correctly. Hit them fast, and hard.
Small Muscle Groups
- Examples of exercises: Bicep curl, Tricep Extension, Lateral Raise, etc…
- Small groups, single joint exercises.
- Suggested range: 12-15
- Why? These exercises are extremely isolated meaning all of the strain is on one specific muscle group as well as a single joint. Going with lighter resistance and focusing on the specifics of the exercise are key. Hit them steady and effectively.
Other Exercises
- Example: Leg Extension/Leg Curl
- Suggested range: 12-15
- Why? Same theory as above. Single Joint exercise, with the emphasis on the dreaded knee joint. Keep the technique smooth and fluid to avoid those all too common knee issues.
- Example: Calf Raise, Abdominal(Crunches/ Side bends/ Leg Raises)
- “Work horse” groups that tend to never get a break during your day.
- Suggested Range: 15-20
- Why? Exercising to build muscle is about one thing: exposing your body to a different stimulus it normally doesn’t encounter to cause change. These groups tend to always be at work, whether for posture or support. Try heavier loads and clean execution of the exercise, really emphasizing the starting and ending points. The results will speak for themselves.
As I had written above, these
suggestions are not intended for beginner gym-goers. These suggestions are
designed to aid individuals who have already put in a few months and have
conditioned their systems to handle the heavier loads associated with low rep
ranges. Also, this isn’t intended as a permanent routine. Always evolve your
routine based on your observations of how you feel, growth development, and
associated pumps during each exercise. Every individual is unique;
experimentation with different strategies is paramount to your success in the
gym. I hope this information helps in achieving your goals.
Michael
Petrinjak CFT
