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Ep. 5 The proper rep ranges
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Hello all, in this episode I talk about the proper rep ranges for specific muscular adaption. My source is the NASM Essentials of Personal Fitness Training: Fourth Edition Revised 4th Edition.
Muscular endurance: 12-20 reps with 0-90 sec rest at 50-70% 1RM
Hypertrophy: 6-12 Reps with 0-60 sec rest at 75-85% 1MR
Max strength: 1-5 reps with 3-5 min rest at 85-100% 1MR
Power: 1-10 reps with 3-5 min rest at 30-45% 1MR or 10% body weight
As always, you can contact me at;
Email: stevie@zerodoubtfitness.com
IG: @zerodoubtfit or @goddamnspiderbat
Twitter: @zerodoubtfit
Facebook: facebook.com/Zerodoubtfitness or Stevie's Personal Training and Group Fitness
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