Let’s Talk Repetitions
Repetition is an essential aspect of any workout routine. Repetitions refer to the number of times an exercise is performed in a set. The number of repetitions you perform in a set can significantly impact your workout and its results. Different repetitions are used for various goals, from building endurance to increasing strength and muscle mass. In this blog post, we will explore the different types of repetitions and their benefits.
Low Repetitions (1-5 rep range)
Low repetitions are typically used to increase strength and build muscle mass. The amount of weight lifted during low repetitions is usually heavy, and the focus is on lifting as much weight as possible. The intensity of low repetitions is high, and the recovery time required between sets is typically longer. By performing low repetitions, you are primarily training your fast-twitch muscle fibers, which are responsible for explosive movements.
Some of the benefits of low repetitions include increased strength, improved power, and increased muscle mass. Low repetitions are ideal for powerlifters, Olympic weightlifters, and athletes who need to develop explosive strength, such as sprinters and jumpers.
We would not recommend someone to new to working out to start with lower repetitions and heavier weight. We would want to make sure that your form is really solid and so is your muscle activation. Start with lower weight, higher repetitions, recruit the proper muscles then start to lift heavier.
Moderate Repetitions (6-12 rep range)
Moderate repetitions are typically used to build muscle mass and increase muscular endurance. The amount of weight lifted during moderate repetitions is moderate, and the focus is on performing the exercise correctly and with good form. The intensity of moderate repetitions is moderate, and the recovery time required between sets is typically shorter than with low repetitions.
By performing moderate repetitions, you are primarily training your slow-twitch muscle fibers, which are responsible for endurance activities such as long-distance running. Some of the benefits of moderate repetitions include increased muscle size, improved endurance, and improved cardiovascular health. Moderate repetitions are ideal for bodybuilders and individuals who want to increase muscle size and definition.
High Repetitions (12-20+ rep range)
High repetitions are typically used to build endurance and improve muscle tone. The amount of weight lifted during high repetitions is usually light, and the focus is on performing the exercise with proper form and technique. The intensity of high repetitions is low, and the recovery time required between sets is typically short.
By performing high repetitions, you are primarily training your slow-twitch muscle fibers, which are responsible for endurance activities. Some of the benefits of high repetitions include improved muscle tone, increased endurance, and improved cardiovascular health. High repetitions are ideal for individuals who want to tone their muscles and improve their overall fitness.
Pyramid repetitions involve gradually increasing or decreasing the weight lifted and the number of repetitions performed in each set. For example, you may start with a light weight and perform 12 reps, then increase the weight and perform 10 reps, then increase the weight again and perform 8 reps, and so on. Alternatively, you may start with a heavy weight and perform 6 reps, then decrease the weight and perform 8 reps, then decrease the weight again and perform 10 reps, and so on.
Pyramid repetitions can be used to build strength and muscle mass or to improve endurance and muscle tone, depending on the weight and repetitions used. Pyramid repetitions are a great way to add variety to your workout routine and challenge your muscles in different ways.
In conclusion, different repetitions are used for different goals in a workout routine. Low repetitions are typically used to increase strength and build muscle mass, moderate repetitions are used to build muscle mass and increase muscular endurance, and high repetitions are used to build endurance and improve muscle tone. Pyramid repetitions are a versatile method of training that can be used to achieve a range of goals. By incorporating different repetitions into your workout routine, you can challenge your muscles in different ways and achieve your fitness goals more effectively. You would want to change your rep range every six to weeks to avoid plateaus.
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Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.
Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.
There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning.
We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself.
All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.
You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.
That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.
We are a private personal training studio located centrally in Edmonton. All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.