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I start almost all of my clients out on a strength training program that uses aslower 15-20 repetition rangefor each set... AND I know they hate it because it is a long, slow burn. They won't necessarily tell me directly how much they despise doing that many reps, but they sure will hint at it! For example the other day one of my clients asked me, 'Lance, is it better for us to do 20 repetitions at a lighter weight than 12 reps at a heavier weight?' Well, it's notbetter, itsdifferent! 1. It's important to know that there are4-5 different repetition rangesthat an exerciser can use 2. Each of thesedifferent rep rangesleads todifferent adaptations for your muscles. You can develop either:
Now back to his original question.... Performing20 repetitionswill primarily help increase youmuscular endurance, or the muscle's ability to produce force over a longer period of time. A higher rep range is used for endurance athletes, new exercisers, exercisers that are starting back up again, and as a recovery phase for heavy lifters. Performing12 repetitionswill cause themuscle cells to become largerbecause you are using greater weights and getting into thehypertrophy range of 6-12. So there you go...20 reps is not better than 12 reps. Just different. |
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