The Best Repition Ranges for your Fitness Goals

In today’s bodybuilding and fitness culture, extremes have become the standard.t seems every so called guru is coming up with a new extreme diet, supplementation, or extreme workout. It seems everyone is trying to sell you some workout routine with a magic set and rep scheme. Some claim that you should only lift low reps because that is where the most overload occurs and where most strength gains are made. Other routines claim that anything under 10 reps is a waist of time. Some even recommend repetition schemes as high as 100! In all honesty, there is no magic rep scheme. All rep schemes have worth and all should be utilized in order to achieve maximal physique development. Let me explain how every rep scheme has its merit and how every rep range grows muscle in different ways.

LOW REPS (1-6): This rep range is meant for optimal strength gains, myofibrillar hypertrophy (a rise in the number and size of the actin and myosin filaments within the muscle tissue).

MODERATE REPS (8-12): This rep range is ideal for muscle growth, for most compound movements/exercises. A combination of myofibrillar hypertrophy, and sacroplasmic hypertrophy (a boost of the sarcoplasm and other non-contractile proteins within muscle cells).

HIGH REPS (15+): This rep range is ideal for toning the muscle and muscle endurance. Increased protein synthesis, sacroplasmic hypertrophy.

If you are a big fan of weightlifting like I am, I advise that you experiment with each one of these different rep schemes in your weightlifting routine. By adding these different rep ranges you will be getting the best of all three worlds. And make sure, TO ALWAYS LIFT WITH CAUTION AND SAFETY. Form will always be more important than how much you can lift! So leave your ego at the door, and work those muscles out, don’t just throw around those weights!

#Fitness #Health #Nutrition #Wellness