Chad Anderson, CSCS » Strength Training http://chadandersoncscs.com Fitness & nutrition | Winchester, VA Tue, 07 Feb 2012 11:11:28 +0000 en hourly 1 http://wordpress.org/?v=3.3 Understanding Repetitions http://chadandersoncscs.com/fitness/understanding-repetitions/ http://chadandersoncscs.com/fitness/understanding-repetitions/#comments Thu, 22 Oct 2009 10:23:14 +0000 Chad http://chadandersoncscs.com/?p=125 Read more →]]> What I am about to share is pretty basic knowledge for those in the fitness industry. However, I realize not everyone who exercises (strength training specifically) puts in a decent amount of time educating themselves on how to go about it (hence the reason I have a job!).  So, for those who are not up to speed on the training effect of a specific repetition bracket, let’s get you caught up.

First, what is a repetition?  A repetition is the act of performing a given exercise.  Take push-ups for example.  When you lower yourself to the ground and push yourself back up, that is a repetition.  Repetitions influence the adaptations you get from an exercise session.  Generally speaking, the training effect for a given repetition bracket is as follows:

  • Rep Bracket: 1 – 5
  • Training Effect: Increase in muscular strength
  • Rep Bracket: 8-12
  • Training Effect: Increase in muscular size
  • Rep Bracket: 15+
  • Training Effect: Increase in muscular endurance

While this is a very basic understanding of repetition brackets, it is a good place to start….especially if this idea is new to you.  Armed with this information you should be in a better position to train for your goals and achieve better results in the gym.

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