Introduction
In this video we’re going to be going over Repetitions, or as they’re commonly referred to: reps. So let’s start at the very top, What is a rep? Quite simply, one repetition of an exercise is the completion of the movement from beginning to end with a full ROM. Whereas one set would be a number of reps done one after another until the completion of the set, but more on that in the next video.
Reps
When planning your workout and considering the number of reps that you need to do, it’s generally recommended to work within a rep range instead of giving yourself an exact number of reps to do. An example of this would be 8-10 instead of just saying want to do 10. That way you have a window to work with, and this makes it much easier for you to gauge your own progress. If you’ve completed 10 reps for multiple sets of the same exercise, it might not be the easiest thing in the world for you to figure out if you’ve gotten stronger and you’re ready to progress the movement in some way or not. Whereas when you’re working with a rep range, you might start off only being able to do 8 reps per set. Eventually though, you’ll get to a point where you can do the same weight for 10 reps for multiple sets in a row. As long as there’s no breakdown in technique or the quality of the movement to get to that point, it’s a pretty clear indicator that you’re ready to challenge yourself more now.
Rep Range
Another consideration is how the number of reps in a set will affect the difficulty in a number of ways. For example if you’re doing a set that has a fewer number of reps, you might be doing less work, relatively speaking. So we need to make up the intensity somehow. We can do with the amount of weight we use. Because you’re doing less reps you need to increase the weight you’re using (or load) to make the set more difficult. This way you’re still doing a high amount with the fewer number of reps. The opposite is also true. If you’re doing a set that has a higher number of reps (or increased volume) then you obviously won’t be able to lift nearly as heavy as
Rep Range
Another consideration is how the number of reps in a set will affect the difficulty in a number of ways. For example if you’re doing a set that has a fewer number of reps, you might be doing less work, relatively speaking. So we need to make up the intensity somehow. We can do with the amount of weight we use. Because you’re doing less reps you need to increase the weight you’re using (or load) to make the set more difficult. This way you’re still doing a high amount with the fewer number of reps. The opposite is also true. If you’re doing a set that has a higher number of reps (or increased volume) then you obviously won’t be able to lift nearly as heavy. To keep the quality of work high, you would need to drop the weight to be able to complete the set.
Weight you’re using = Load, Number of Reps = Volume
Now this is going to be an oversimplified blanket statement, but for our purposes here today it should set you up to hit the ground running and make more informed decisions the next time you train. The number of reps you do coupled with the load you use will directly influence what kind of adaptations you’re forcing on your body with any given exercise. Generally speaking while working in the lower rep ranges, the adaptations are going to be more neural (aka training is biased towards affecting your nervous system) – meaning the emphasis is going to be mostly on getting stronger, while working in the higher rep ranges the adaptations are going to be more metabolic – meaning the emphasis is going to be on seeing some sort of body composition changes. An example of the lower ranges could include sets of 3-5 reps. The “middle” rep ranges are going to place more of an emphasis on hypertrophy – or building muscle. An example of this is the all too common 8-10 or 10-12 ranges. The higher rep ranges are going to be more focused on increasing work capacity or building strength endurance. An example of that could be 12-15 reps or even beyond. It’s really important to emphasize that these are blanket statements and oversimplifications. In reality there is always going to be overlap in the adaptations, and this is by no means an exhausting list of examples, but it’s a good starting point for most.
Neural – Metabolic spectrum
The rep ranges that you choose for your exercises will have to be considerate of and appropriate for your goals. Now this doesn’t mean if your goal is to get leaner and lose some body fat that you only stay at the metabolic end of the spectrum, but it should help you get started on the right foot. In reality an intelligently designed training program will be periodized and have you alternate up and down the spectrum to take full advantages in the overlapping benefits of and make the most of each on your way to your goal.
Moving on, the single most important lesson that I pass on to all of my clients about reps is to Not count the number of reps, but to make each and every rep count. What we don’t want to happen is let’s say for example you’re doing a set of 8-10 reps of Squats, and you’re only focused on finishing the set. At that point you’re just doing the movement for the sake of doing it. You’re quite literally just going through the motions. Which isn’t ideal from a quality standpoint because not all reps are created equal. It’s important to remember that you’re doing this for a reason. You’re doing this exercise because you’re trying to work towards some kind of a result. To make sure that happens, each and every rep needs to be done with intention and purpose.
Don’t Count The Reps, Make The Reps Count
A very simple way to make this easier for yourself is simply to reframe the way you think about a set. So let’s go back to the previous example: Instead of thinking “Ok I have to do 1 set of 8-10”, try shifting your mindset to approach it from the viewpoint of “I have to do 8-10 sets of 1”. It’s an incredibly subtle change, but I’ve found it completely changes the execution of the exercise and the quality of the movement shoots through the roof at that point. If you can get to a point where your final rep looks just like your first rep, then you know you’re putting out a really high quality of work.
Quality over Quantity
Results become much easier to predict at that point. We know how each and every exercise is supposed to benefit you, so it’s just a matter of patience at that point. Whereas if each rep looks slightly different to one before it, things might take a little bit longer or we might be in a place where we aren’t seeing the kind of changes we were expecting.
Remember, always Quality over Quantity.
In the next video, we’ll take a look at Sets and how you can use them to get the most out of your training.
Asad Sayal
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Join personal trainer Asad Sayal, as he looks at essential factors to consider when designing your workout. From reps to rest periods, Asad explores how taking these variables into account, and using them in unison with each other can help you reach your goals quicker, avoid plateauing and progress your fitness journey.
Asad answers this not-so-straightforward question by defining what exactly a rep is, introducing rep ranges and how you can use this method to optimize and progress in your workouts. He also touches on the relationship between reps and load.
Did you know that the order in which you perform your sets is critical to your performance? Asad explores how to organize your sets in a certain sequence, in terms of intensity and difficulty, to get the best results and avoid injury.
Asad reviews the various types of sets that exist and which you should use depending on your workout type and goals. He discusses straight sets, supersets, tri-sets and circuits.
Setting a tempo for your workout is one of the most overlooked variables. Asad defines what setting a tempo for your workout really entails, and how you can use it to make the exercises you already know, feel completely new.
Did you know you can change how an exercise feels and what it does to your body just by varying the tempo? Discover how altering the tempo can produce a different kind of result and can bring about potential weaknesses and imbalances.
Rest and recovery are commonly misunderstood and misused. Asad explores common mistakes in regards to rest periods and different considerations that need to be made to ensure you are getting the biggest return on your effort.
Asad reviews general guidelines you can implement into your training, to ensure you are getting optimal rest. He discusses how the amount of rest is dependent on what your goal is at that time, and how you're performing the exercise.
Asad defines load and how it directly relates to the other variables covered thus far: reps, sets, tempo and rest. He highlights the value of thinking beyond just the amount of weight you lift in any given exercise.
Have you ever been stuck on a certain weight and can’t seem to go heavier? Does this mean you’ve reached the ceiling to your strength? Asad explores how you can combine variables, like tempo and reps, to avoid plateauing and increase the weight in your exercises.
To sum up this series, Asad recaps all the variables you should consider when designing a training program. He defines progressive overload and emphasizes the importance of the variables covered in this series and how to use them in synchrony with one another.