Why That Rep Range?

What's really going on when you when you do 4 to 6 reps, 12 to 15 reps, or 20 to 25 reps per exercise? The rep range you use has a huge impact on the way your muscles work.

Each rep range is good but you must know why you are working in each one. This makes a difference in the way your muscles perform in daily tasks and when you are looking to make gains in the gym. For instance, if you are riding a bike up a slight hill, your leg muscles will likely fatigue pretty quick. Training your muscles for endurance will prevent quick fatigue. This applies to simply walking as well. To train your muscles to endure a given intensity like walking, biking, roller skating, or jogging, you want to train in the 20 to 25 rep range. This is ideal for endurance. Hey muscle head, you want to last longer without hitting failure so soon? Increase your endurance.

Now when it comes to stamina, you can not have enough of this. Let's say you have a physically demanding job like shipping & receiving; the entire shift requires you to bend, twist, squat, and lift. By the end of your forth hour your muscles are done. If you had more stamina you would be able to go longer. Working out in the 12 to 15 rep range will increase your stamina.
 
Hey muscle head, you want one more rep? Increase your stamina to get more reps and a better pump.
Last but not least, power. Oh yeah, you need this stuff without a doubt; not so much in daily life and work unless you are a rough neck oil driller or a logger. For the average person doing average daily activities like carying groceries or walking, very little power is required. If you are an athlete or have a physically demanding job, power is much needed. Power helps you move heavy objects or break through a defensive line in American football.  Working out in the 4 to 6 rep range is considered power lifting. No need to shout out to my muscle heads on this one. ;)

It's important to know that true muscle fitness is gained when you work out in all three rep ranges. This works different muscle fibers giving your muscles the total package. It's good practice to train in each rep range for at least six weeks and then switch to another rep range. This allows your muscles to adapt to the load, range, and intensity of the weight and exercise. Doing this will force your muscles to constantly readdapt resulting in noticeable change in your body that is desired. Hey muscle head, I know you are all over this huh. ;)

The proof of this method is shown on my Google+ page. I also sustain my gains with ViSalus protein in my 90 Day Challenge. Click the "Shake or Cereal" link for info.


As always, thank you for your time and for putting your health first.