- is the maximum amount of force exerted, regardless of muscle or body size.
- great rep range to use for an athlete looking to improve their strength but remain in a lower weight bracket (wrestlers for example)
- is the max amount of force that can be produced in a given movement.
- great for people who are looking to improve speed and force output (sprinters or olympic lifters)
6-8: Functional Hypertrophy
- is the increase in volume of the contractile elements of the muscle cell.
- this type of hypertrophy is useful as it’s not necessarily “for show” muscle, rather its “for go” muscle.
- occurs when the cross-section of a muscle increases from stored fuel like glycogen, capillary density (sarcoplasmic hypertrophy).
- great for aesthetic based training/bodybuilding
- great for maintaining muscle mass during a fat loss phase
15-20: Strength Endurance
- strength endurance is the specific form of strengthdisplayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency”
- great to use during a fat loss phase
- this is a rep range that will challenge the working muscle group (example would be quads) to it’s lactic acid threshold.
- fantastic rep range to use for sports such as cycling or long distance activities with repetitive use of a muscle.
- great to use when in a fat loss phase as it produces a high GH output
Now, what rep ranges do you usually spend the most time working in? And do your goals match up with your rep ranges?
Written by OBF Team