volevo sentire un vostro parere in particolar modo riguardo la parte setxrep
Training Age and Rep Selection "The more advanced you become, the lower the number of repetitions that will give you the best response."
We’ve all heard the "rules" when it comes to rep selection: one to four reps for strength, around eight to twelve reps for hypertrophy (muscle growth) and over twelve reps for endurance. For the most part, these rules are pretty accurate, although the specific numbers can vary to an extent based on genetics, muscle fiber type and a few other factors.
Then Ian comes along and lays a pretty profound idea on us: the longer you’ve been seriously training (training age) the less reps you’ll need for hypertrophy! In other words, if you used to grow like a weed on ten to twelve reps as a beginner, then your ideal hypertrophy range may be four to six reps now that you have several years of experience.
Here’s how Ian breaks it down:
If your main goal is muscle growth:
0-2 years of experience: 10-15 reps
3-6 years of experience: 8-12 reps
6-10 years of experience: 6-10 reps
>10 years of experience: 4-8 reps
If your main goal is maximal strength:
0-2 years of experience: 4-8 reps
3-6 years of experience: 3-6 reps
6-10 years of experience: 2-5 reps
>10 years of experience: 1-4 reps
And if you want the best of both worlds (size and strength):
0-2 years of experience: 6-12 reps
3-6 years of experience: 5-10 reps
6-10 years of experience: 4-8 reps
>10 years of experience: 3-6 reps
Perhaps this is one reason why gains slow down as the lifter becomes more experienced. Lifting heavier and lowing the rep range may keep the gains coming according to this theory. Pretty interesting.
Training Age and Rep Selection "The more advanced you become, the lower the number of repetitions that will give you the best response."
We’ve all heard the "rules" when it comes to rep selection: one to four reps for strength, around eight to twelve reps for hypertrophy (muscle growth) and over twelve reps for endurance. For the most part, these rules are pretty accurate, although the specific numbers can vary to an extent based on genetics, muscle fiber type and a few other factors.
Then Ian comes along and lays a pretty profound idea on us: the longer you’ve been seriously training (training age) the less reps you’ll need for hypertrophy! In other words, if you used to grow like a weed on ten to twelve reps as a beginner, then your ideal hypertrophy range may be four to six reps now that you have several years of experience.
Here’s how Ian breaks it down:
If your main goal is muscle growth:
0-2 years of experience: 10-15 reps
3-6 years of experience: 8-12 reps
6-10 years of experience: 6-10 reps
>10 years of experience: 4-8 reps
If your main goal is maximal strength:
0-2 years of experience: 4-8 reps
3-6 years of experience: 3-6 reps
6-10 years of experience: 2-5 reps
>10 years of experience: 1-4 reps
And if you want the best of both worlds (size and strength):
0-2 years of experience: 6-12 reps
3-6 years of experience: 5-10 reps
6-10 years of experience: 4-8 reps
>10 years of experience: 3-6 reps
Perhaps this is one reason why gains slow down as the lifter becomes more experienced. Lifting heavier and lowing the rep range may keep the gains coming according to this theory. Pretty interesting.