The Power of Reps
Our surprisingly fresh take on this week's episode of The UFFDA! Podcast dives into perhaps the most important parameter/metric for strength training programs: reps. Reps dictate the volume, intensity, and ultimate goal of said program in terms of strength, power, lean muscle building, endurance, etc. Along with rest, reps are the most critical part to the program as a whole. Jump into S3.E22 to find out why!
Introduction to Today's Episode - 0:51 --> We're back into a more training-specific episode this week and it's why reps are so important to your overall goal in any program. We define what reps are, explain why they can dictate your goal, and set the stage for the episode ahead.
Myth-Busting Two Old-School Myths - 4:10 --> Jordan and Em debunk a couple big myths surrounding strength training including "toning" and "strength training making a person bulky" while discussing why light reps with higher reps are not a great solution for a long-term goal.
Why Do People Get Hurt Strength Training? - 7:29 --> Assuming that a person starting out in their strength training journey has been screened/assessed by a professional before starting their journey, that person is left with two main culprits as to why injuries could happen through strength training.
Rep Ranges for Muscular Endurance and Capacity - 8:59 --> We start by defining what the rep range is for muscular endurance/capacity (12-20) and why this range is important along with the goals of this range
Rep Ranges for Muscular Hypertrophy (Lean Muscle Building) - 15:21 --> We start by defining what the rep range is for muscular hypertrophy (8-12) and why this range is important along with the goals of this range.
Rep Ranges for Muscular Strength - 22:04 --> We start by defining what the rep range is for muscular strength (5-7) and why this range is important along with the goals of this range.
Rep Ranges for Muscular Power - 25:02 --> We start by defining what the rep range is for muscular power (1-5, sometimes higher (5-8 reps or based on short-burst time) depending on the exercise) and why this range is important along with the goals of this range.
Rep Ranges for Maximum Muscular Strength - 27:44 --> We start by defining what the rep range is for muscular strength (1-3) and why this range is important along with the goals of this range.
Recap of Today's Episode - 30:27 --> Jordan and Emily recap today's episode and the importance of reps and how they dictate the goal of the program as well as how to apply those reps to achieve said goal(s).
Book your free Discovery Call by clicking here.
Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here.
PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected] .
