Repetitions

Just In Time Personal Training How many repetitions should I be performing when doing weights or resistance training? This is a very common question I am asked, and in my opinion, it is often one poorly answered by many personal trainers (PTs). Likewise, by many seeking online programs or having gym programs designed with generic advice and repetition ranges given. Granted that there are “textbook” answers to different repetition ranges for specific goals such as one to six reps for strength, eight to 12 for muscular hypertrophy and 12 to 15/20 for general muscular conditioning (often termed “toning”), but in reality, for the majority of the population, this is all very subjective to the weights or resistance training experience you have. How long you are resting for in-between sets? Are you performing drop-sets or supersets? Are you circuit training or moving from one muscle group to another in quick succession? The key ingredient that is often lacking is that one must have a general guideline of a repetition range to strive for, but the focus must simply be on achieving a 100 per cent perfect technique and execution of the movement and to do this to muscular failure. What I mean by this is that I may know my client’s previous best weight when performing the lat (latissimus dorsi) pulldown was 35kgs and that he could manage around 12 repetitions. Our aim is to use the same weight but then set off performing the absolute best technique that he is capable of while I ensure this remains the same all the way through towards 12. And if he is capable of doing 14 reps perfectly, why would I stop him at 12 because his range and goal suggests eight to 12 reps? When teaching and educating my clients I will repeatedly use abstract analogies to highlight points and ensure that they can relate and understand what it is they are striving for and one that I will use here in relation to performing repetitions in your own workouts or gym programs is that if you were very capable of counting to 100, would I continually ask you to only count up to 20? Why would I when you are capable of so much more? How bored would you get? And would there be any challenge for you? The same could be said for when doing your weights or gym-related exercises. If you are capable of more repetitions than the number your PT sets you or that your program says to do, push it and go the maximum number you can perform BUT (and here in lies the key!) any repetitions must be performed to the best of your ability and with close to 100 per cent control, form, and technique. If it is not, then you are either recruiting the wrong musculature and therefore being ineffective, potentially setting yourself up for injury or fast-tracking yourself towards poor posture and/or muscular imbalances. Do not just do numbers for the sake of it because a program card tells you to or a whiteboard in your boot camp class says it wants you to. For more information, exercise guidance or if you have any questions, feel free to contact me by heading to justintimept.com •