Tuesday, 20 October 2015

CHOOSING THE PERFECT REPETITION RANGE IN YOUR PROGRAM

Tip of the day:In the last Article, I have shown how a polar watch can be used for hypertrophy. For today, let's clarify the rep range to use depending on your training goals.

In hypertrophy, I like to use Charles Poliquin's magic number "42 reps". To apply it in your program, here is an example: 4 sets of 10 repetitions, 5sets of 8 repetitions.... etc

What about strength? For that one, I like to follow Tudor Bompa's chart. In this chart, the rep range depends on the percentage of the 1RM used .

-100% to 95%=15 to 25reps
-95% to 90%=20 to 40reps
-90% to 80%=35 to 85reps
-80% to 75%=70 to 110reps

A Example : 90% for 3reps X 3sets, 95% for 2reps X 3sets and 100% for 1rep X 2sets.
In total, we have 17 reps and we are respecting the chart.


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