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Designing training programs/workouts with a specific goal in mind based on each client’s individual needs. Specificity in training can be accomplished by targeting muscle groups, energy systems, speed of movement, movement patterns, and/or muscle action types (Haff G. H., 2012).
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In this guide, you’ll learn what tempo training is, why it’s important, and how to apply it to five diferent training goals: absolute strength, motor control, hypertrophy, power, and muscle endurance. WHAT IS TEMPO? Tempo is the rate at which exercise is performed.
- What Are Reps?
- What Is A Set?
- What Does The ‘X’ Between The Numbers Mean?
- What’s A Rep range?
- Rest Intervals
- Reps and Percentages of Your One-Rep Max
- How Do These Reps Feel?
- What About Tempo?
- How to Determine Intensity?
- How Many Sets and Reps Should You do?
A rep (repetition) is when you perform the full movement of an exercise from start to finish. So, if a program calls for 5 reps, it means you perform the movement 5 times. 5 reps of jumping jacks means you do 5 total jumping jacks. 5 reps of squats means you so 5 total squats from start to finish.
A ‘set’ is a group of reps done one after another until you reach a specific number prescribed, or within a range, such as 8-12. I’ll cover how it all fits together in a bit. A set is always a series of repetitions done without any rest between reps. Deliberate rest periods happens between sets.
Now we know what reps and sets are. The ‘x’ means ‘multiplied by.’ When you see something written as 3×8, or 10×3, or 5×5, it’s usually read as sets multiplied by reps. So 3×8 means 3 sets of 8 reps. 10×3 means 10 sets of 3 reps, etc. See the screenshot of my beginners workout routinebelow: It reads as: 1. Squat (or leg press) // 3M rest between se...
A rep range is a total amount of reps suggested for each set. This is primarily the total reps we want to perform for each set. Ranges are helpful when you’re trying to get stronger and progress on a movement. Rep ranges are especially helpful when you finally reach the intermediate experience level of being unable to add weight to the movement eve...
See the screenshot of my beginners workout routinebelow: It reads as: 1. Squat (or leg press) // 3M rest between sets 3×6-8 The ‘3M’ means 3 minutes.The rest intervals are the time you take in between sets to recover before you do another set. Rest intervals are going to vary depending on the type of program you’re doing. For instance, if you’re mo...
In general, the heavier weight you lift, the fewer repetitions you’ll be able to do in a single set. So while you might be able to do 10 sets of 3 with 275 pounds on the squat, you most likely won’t be able to do that for 3 sets of 10 because the loads are simply too heavy for that particular rep range. So this is where the whole percentage-based r...
In general, the closer you are to your 1RM, the harder the movement is going to be, meaning the load will feel much heavier. In general, you can build strength in any rep range and if your primary goal is muscle hypertrophy(muscle growth), you will get the best results from going to momentary muscular failure on the movements of your choice. For pr...
Tempo is the most rational topic to cover after percentages. Tempo refers to the time it takes for each individual rep to be completed. This can get confusing, so I’ll keep it very simple. Tempo is the actual time your muscles are under tension during the entire duration of each rep for each set. If you’ve heard the term Time Under Tension (TUT), y...
Intensity is determined in various ways. From my muscle hypertrophyarticle, I cover the RPE scale. RPE stands for Rate of Perceived Exertion. The scale spans 1-10, 1 being least amount of intensity, and 10 being the most intensity possible. The scale: 0 – Nothing at all 0.5 – Just noticeable 1 – Very light 2 – Light 3 – Moderate 4 – Somewhat heavy ...
This is going to be determined by a handful of factors. For sake of brevity, we’ll cover a few variables and I’ll make recommendations based on them below. 1. Training Experience (training age) 2. Schedule, Personal Stress Levels, Individual Genetics And Recovery Ability The total amount of sets and reps you do will first be determined by your trai...
Sep 8, 2023 · That’s why we put together this comprehensive guide detailing the ins and outs of reps in strength training, including what a rep is, different types of reps, how to match your rep range to your fitness goals, and a few sample workouts you can try at home or the gym.
Feb 12, 2018 · be heavier than the last and should grow in intensity. By the time you reach your fourth set you will be doing six reps and the amount of weight that you use. using the same rep pace and rep speed from rep to rep. If you surpass your capacity for strong reps, the pace and speed at which you repeat reps .
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Feb 27, 2019 · Set: Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise.
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