WHY WE SHOULD CHANGE REP RANGES (high rep 8-12+, low rep 1-6) If you train with high reps, your goal is to build a bigger muscle.
But what happens if you spend all your time here? Quite simply, your body will adapt to your training in this rep range if you continue it for extended periods of time. Furthermore, training in that zone will ultimately limit the amount of intensity you can use as well. Make sure you have a solid base and good form and have trained for a while before going to the lower range. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development.
So if high reps promote hypertrophy and low reps facilitate strength, then the combination of both rep schemes will bring forth great muscular and strength development.
When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you’re just that much more efficient and effective. 😊👍🏼
glute bridges 3×20
reverse lunges 3×20
push ups 3×15
shoulder press 3×15
Russian twist with ball 3×20
finish with 20 min jog 😊🙋🏽💪🏻
-deadlifts (get these in at least twice a week!) my fav exercise for glutes and hamstrings 🙂
and of course in honor of my bad outfits in my garage in the morning: inside out shirt 😜
by Abby Huot
It’s Monday morning. You silence your alarm, hop out of bed, lace up your kicks, and head to the gym. Once inside, you make a bee-line for the weights, rep out a few upper-body exercises—after all, it’s International Chest Day—and then head over to the cardio machines for 30 minutes of steady state. It’s a body-part split that’s worked like clockwork for years.
Only now, the results have begun to slow.