Cheat Sheet: Reps & Ranges


In the beginning phases of your training journey, your workouts will consist of high rep schemes necessary to build proper connective tissue (tendons, ligaments) strength, stability, and muscular endurance.

A common mistake for even advanced lifters is to not use a planned training program that provides periods of low-rep training alternated with periods of high-rep training.

Higher intensities of training can only be sustained for a short period without running the risk of overtraining. In example: Including a deload in training about every 4-6 weeks.

There is in fact an inverse relationship between sets, reps, and intensity. Individual usually performs fewer sets when performing higher reps at a lower intensity (endurance adaptations) and more sets when performing lower reps at a higher intensity (strength and power adaptations).

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