Want to know rep ranges to suit your goals, whether its for weight loss or muscle gain or just for general fitness than look no further.
Rep ranges for hypertrophy training(muscle building). You need to hit 60% to 80% of your workload,
4 to 6+ sets with 8 to 12 reps with 1-3 minutes rest(me personally I only rest for 1 minute,i think 3 minutes is too long but hey cant argue with science right!!)
Next up is endurance training(that ripped, lean muscle look) you need to hit 12+ reps with 40%-60% workload with 2 to 3 sets and a total of 45 seconds rest.
last but not least is strength training which requires 1 to 5 reps, 80% to 90% of your workload, 3 to 5 sets with a total of 3 to 5 mins rest. Just so everyone is clear with the word “workload” this means the amount of weight you are lifting, whether its a dumbbell or barbell or machine its the weight you are dealing with.
Any questions just drop me an email or a text.