02/02/2023
Have you seen yourself doing X amount of reps with random weights just because that’s what feels right? Then keep reading…
In my experience I’d say most people perform somewhere between 8 and 12 reps for each exercise with moderate to light weights, which theoretically places them in the hypertrophy range, that of muscle building.
This isn't too far off.
Research shows that if you are a beginner you can get stronger using light loads down to about the 8-12 rep range, whereas if you are an experienced trainee, using heavier loads will be much more critical in getting stronger in the same rep range.
But while you can get stronger using any load, using heavier loads is much more effective at creating the appropriate stimulus for greater gains.
As per resting times, shorter rest won’t allow you to recover efficiently, producing less volume (how many reps you can do with a specific weight). So rest until you feel ready to complete the next set. Obvs don’t scroll endlessly on social media!
Finally, in my post “Prioritise progression” I talked about how important it is to work on progressive overload, which means that regardless of the training zone you’re in, once you’ve been training with a programme for 6 to 12 months the need for heavier loads will increase.
Using variation and volume are the primary variables to create different stimuli for muscular toning and growth, so keep this in mind, and in doubt, contact a coach!
