mihou
Rang: Administrateur
Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | Training Age and Rep Selection | |
Training Age and Rep Selection
by Chris Shugart"The more advanced you become, the lower the number of
repetitions that will give you the best response." Ian
KingWe've all heard the "rules" when it comes to rep selection:
one to four reps for strength, around eight to twelve reps for
hypertrophy (muscle growth), and over twelve reps for endurance.
For the most part, these rules are pretty accurate, although the
specific numbers can vary to an extent based on genetics, muscle
fiber type and a few other factors.Then Ian King comes along and lays a pretty profound idea on us:
The longer you've been seriously training (training age) the
less reps you'll need for hypertrophy! In other words, if you
used to grow like a weed on ten to twelve reps as a beginner, then
your ideal hypertrophy range may be four to six reps now that you
have several years of experience. Here's how Ian breaks it down:If your main goal is muscle
growth:
0-2 years of experience: 10-15
reps
3-6 years of experience: 8-12
reps
6-10 years of experience: 6-10
reps
>10 years of experience: 4-8
reps
If your main goal is maximal
strength:
0-2 years of experience: 4-8
reps
3-6 years of experience: 3-6
reps
6-10 years of experience: 2-5
reps
>10 years of experience: 1-4
reps
And if you want the best of both worlds (size
and strength):
0-2 years of experience: 6-12
reps
3-6 years of experience: 5-10
reps
6-10 years of experience: 4-8
reps
>10 years of experience: 3-6
reps
Perhaps this is one reason why gains slow down as the lifter
becomes more experienced. Lifting heavier and lowing the rep range
may keep the gains coming according to this theory. Pretty
interesting! | |
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