Ep. 5 The proper rep ranges

ZeroDoubtFitness

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

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