How many reps should you do for an exercise?
Does your current workout provide a metabolic or tension stimulus? There is no magic number! The infamous 3×8 for hypertrophy or 3×15 for definition is NOT the way to go! Your muscles can’t count! They respond to the stimuli applied, and these stimuli can be TENSIONAL OR METABOLIC.
Tension-Focused Training
This type of training is characterized by low reps, heavier loads, and longer rest intervals between sets.
Metabolic Training
This type of training is characterized by high reps, lighter loads (compared to tension-focused training), and shorter rest intervals between sets.
Ahhhh, and you must be wondering: Which method delivers the best results?
THERE IS NO “BEST” METHOD! What matters is making the right adjustments to your training routine! The recommendation is to vary the stimuli to avoid hitting a plateau!
Plateau Effect
Stalling or hitting a plateau is when we stop seeing progress in our training (whether in muscle or strength gains). This is directly related to muscle adaptation, and an adapted body no longer grows!
How many reps should I do?
The number of reps assigned to an exercise indicates how many times to perform that specific movement.
You have undoubtedly heard the standard gym myth that training for size or strength requires heavy weights for a few reps, while training to improve muscle definition or “tone up” requires using lighter weights for many reps.
Although there is some truth to these claims, it is important to understand that the number of reps you do for each exercise has a significant influence on achieving the desired results from your training program.
In general, the number of reps you do for an exercise is inversely related to the amount of weight used. As the amount of weight increases, the number of reps you can perform decreases. High-intensity loads can only be lifted for a few reps, while lower-intensity loads can be moved for a relatively high number of reps before fatigue sets in.
Movement tempo in your training split is a more important variable than simply increasing the “weight,” since indiscriminately increasing the load can affect your range of motion and compromise proper exercise technique, and in extreme cases can cause unwanted injuries.
You don’t need very heavy loads to build muscle or fix skinny legs. That’s a myth, and it needs to be busted! By using your full range of motion and controlling your tempo, you can achieve great results.
You should always focus on performing complete movements in your workouts, because poor exercise technique combined with heavy loads can lead to serious injuries during training. And that’s not what you want, is it?
