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How many reps?

Nov

16

November 16 , 2015 | Posted by Dave Cripps |

How many reps?

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One question I get asked most frequently?

 

‘How many reps are best’

 

And to be fair, one I’ve asked people, from the Aussie Olympic strength coach, to American muscle physiologist

 

 

I suppose this question is similar in theory to ‘’what hair cut is best’

 

Now while I think probably a short back and sides, it actually depends on the person as not one size fits all…

 

And that’s the thing which is similar with the rep question

 

So to save you messing around doing your resistance training at the wrong intensity

(something you will observe in the vast majority of gym go’ers in Birmingham and Solihull…

 

Here’s some gems from me to help you get more from your lifting:

 

 

Go High Yield

 

Investors and farmers always talk about maximising your yield

(the only time you would ever include both of those occupations in the same sentence)

 

Training is no different…

 

Everyone, yourself included trains this way to develop your strength

No one lifts to only be able to lift the same weight they did months before

 

So to maximise your yield you need to focus the work on the areas of the muscle which will increase strength most

 

In general, unless you’re a novice or teenager, this means working for FEWER reps, with GREATER load

This activates the fibres of your muscle more SENSITIVE to increases in strength

 

The result = greater, quicker gains

 

 

Your skills?

 

The issue here is your ability…

I’m no way suggesting a newbie to the gym, does the same as someone more experienced

 

For example take one of our members Chris…

 

Although having been to gyms before and had trainers, he, like most lacked the fundamental co-ordination and strength to go intense with his lifting…

 

So based on this fact, tuning his technique, and using more moderate loading has been the optimal approach

 

That said, he’s still not blasting out lots of reps, the focus is on QUALITY over QUANTITY

 

On the flip side take two other members, Caroline and Dino…

Both them use relatively heavier loads and fewer reps

They’ve now tuned their technique really well, which means they’ve earned the right to move forward

 

The stage they’re at now means, this more advanced approach is required to continue making gains optimally, but in a way which is 100% safe

 

So yes, heavier loads, with fewer reps is generally superior BUT…

Heavy is a range, not a fixed point and does not mean compromised technique

Take into context your ability and train the appropriate end of the spectrum

 

Something we do with all new members who join Coalition Performance

 

Speak shortly

 

Dave ‘sleep deprived thanks to son’ Cripps

 

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