For many people, figuring out how many reps to perform is like trying to do the Rubix Cube blindfolded; it’s hard as hell! Even fitness professionals such as myself have a difficult time deciphering whether 5 reps or 12 reps build muscle better.
From experience, I can confidently say that there is no such thing as “the perfect rep.” In other words, everyone could benefit from doing 3 or 30 reps of a given exercise. However, your fitness goal dictates what rep range you should mainly train in. Most people are aiming to lose fat, build muscle or gain strength. Hell, some want to do all three! So let’s analyze the rep protocol for each goal.
How Many Reps For Fat Loss?
Once upon a time, most people thought cardio was the only way to lose fat. Thanks to countless research studies, weight training has been proven to help trim body fat too. In fact, you receive the cardio benefits too if you lift a certain way. That certain way is performing high reps (15-20 reps) combined with a low rest period (30 seconds -1 minute).
For example, doing barbell squats for 3 sets x 15 reps while resting 1 minute between sets. Lifting in this manner simulates cardio; thus burning fat while improving endurance. Doesn’t it feel good to know you don’t need the treadmill after all?
How Many Reps To Build Muscle?
This is the most popular fitness goal that guys strive for. Visions of building enough muscle to capture the attention of females are what drove most of us to the weight room in the first place. So how many reps to get swole? From my experience, 6 to 12 reps with a moderate heavy weight while resting 1-2 minutes is effective for muscle-building. Also, a great technique most bodybuilders use is lifting with control. So instead of lifting as fast as possible, you lift the weight slow to focus more on the muscle group you’re working. Build crazy muscles in just 30 days.
How Many Reps To Gain Strength?
A joyous feeling for all of us is to lift a weight that was once too heavy. Getting stronger not only feels manly, but also helps you live longer, according to several health studies. The best rep range for building strength is 1-5 reps with a heavy weight while resting 3 to 5 minutes per set. Rest is extremely important when training for strength because lifting heavy weights affect the nervous system.
As I said earlier, there is no perfect rep. Your fitness goal dictates the rep range you should utilize. However, it is best to train in a variety of rep ranges over time to achieve optimal fitness.