how many reps should I do this is a
question that we hear quite often we
know a lot of you have already asked
this yourselves however the most
important point when it comes to the rep
range is how does your main goal look
like do you want to build up muscle mass
do you want to focus on strength do you
want to improve your strength endurance
or do you want to learn difficult skills
such as handstand push-ups muscle ups or
planche
first of all you need to know that the
rep range can be divided into three
different goals first training for pure
strength second training for hypertrophy
third training for strength endurance
the rep ranges for each one are one to
five reps for pure strength six to
fourteen reps for hypertrophy and 15 to
25 reps for strength endurance of course
these rep ranges don't work strictly
separated to each other it's more like a
fluid transition between them but the
more you move away from the pure
strength or the strength endurance range
the less improvements you will have in
these categories when it comes to
hypertrophy training it's a bit
different hypertrophy works in nearly
all rep ranges with a peak in the 8 to
12 rep range and the lowest effect at
the beginning of the pure strength and
the end of the strength endurance range
so for pure strength and strength
endurance it's very clear how you can
improve your performance just pick the
best rep range and train with it for
hypertrophy we suggest you to experiment
with different ranges and get the most
out of it by variety another important
factor for hypertrophy is training to
failure because there are two main
requirements for building muscle mass
the mechanical load and the metabolic
stress mechanical load is reached by a
specific resistance that shouldn't be
too low or too high
metabolic stress is caused by training
to failure that doesn't mean to go all
out in every set but at least in the
last set and then every exercise now
everything should be clear right you
know which rev-range to use for which
goal to just pick one and start well you
also need to know that this rep scheme
is designed for four seconds for each
rep the problem is that nearly nobody
does it this way and that's why you
shouldn't only take an eye on the reps
but also on the time and attention so
here is a battle scale for you four to
twenty seconds for pure strength 24 to
56 seconds for hypertrophy and 6,200
seconds for strength endurance of course
it's still important to do a certain
amount of reps because super slow
training is not the best way neither for
pure strength hypertrophy or strength
endurance training so you should try
different rep speeds and look what is
best for you
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in general we recommend three to four
seconds for each rep with the right
total time on the tension adapted to
your goal an exception to this would be
explosive strength training therefore
it's very important to train in a low
rep range with a very quick rep speed
and staying far away from fatigue the
next thing that you should keep in mind
is that some rep ranges have benefits
for others strength endurance for
example will help with the capillaries
ation and a better supply for your
muscles strength endurance training is
also great to give your tendons
ligaments and bones arrest arrest from
the heavy load they have to deal with
while doing a training for pure strength
with very high intensities we suggest to
focus on the range you want to improve
it but also implement the others from
time to time for example one session per
week or one workout with different rep
ranges every now and then of course we
don't forget about the skills skill
training is a bit different there are
skills which require more Intimus killer
coordination instead of strengths like
the hence then there are also skills
which require more strength than
intramuscular coordination like the
front lever and there are skills which
are a mix between both the handstand
pushup is a great example for that the
more strength you need for a skill the
lower the rep range gets if something is
quite easy for you in terms of strength
you can do a lot of reps because you
won't exhaust yourself that much so if
you want to train for skills like front
lever planche or handstand push-ups we
recommend a lower rep range and
connected with that a low time and
attention without going to fatigue we
don't say to never go to failure with
skill training
but it should be a rare part of your
training we now show you some workout
examples of the different rep ranges so
that you can imagine how it looks like
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alright guys this was a short overview
of how many reps you should do for
different goals now it's your turn to
find out what works best for you if you
want to test it you could use our
workout programs they include different
methods and different rep ranges to
reach different adaptations for strength
hypertrophy and strength endurance of
course we have a Christmas sale for you
we give you 20% discount on all workout
bundles from 22nd to 26th of December so
visit the Kelly move website now and
choose your bundle thanks Alex