How can I convert from one rep range to another?
4 min read
Asked by: Chris Paolucci
Here is an algorithm to convert from one rep range to another using Epley formula:
- Calculate your 1 rep max (1RM) using the formula 1RM = w(1+r/30)
- Move the formula around to this 1RM/(1+r/30) = w.
- Enter in your known 1RM and the new rep amount you want to use to calculate the weight you should use.
Aug 7, 2017
When should I change my rep range?
Depending on your goals, you should vary rep ranges every few weeks. Overdo the 8-12 range and you may get huge, but your strength will suffer. Conversely, staying in the 1-5 rep range will make you incredibly strong, but very little visible change will occur and your chance of injury increases.
Can you mix rep ranges?
If you hit more than one body part per workout, you can also stress each with different rep ranges. For example, if you work chest before triceps, do all low reps for chest and nothing but high reps for triceps, then flip that script on your next chest/tri’s day.
How do I change my reps?
One approach is very simple: just follow a particular rep range for 4 to 6 weeks (called a linear approach of periodization), and then shift to a new range. Let’s say you have three rep ranges: low, medium, and high. Your plan could look as follows: Week 1-4: Low reps (2-5 per set)
Feb 13, 2015
Should you have different rep ranges?
The point of rep ranges in general is to stimulate the muscle fibers and central nervous system in different ways. Lower rep ranges (1-6) will provide better central nervous system adaptations while higher rep ranges (12-20) will help with sarcoplasmic hypertrophy (aka fuller bigger muscles).
Apr 7, 2020
Can 3 reps build muscle?
Of all the studies comparing rep ranges for muscle growth, the most famous is the study by Brad Schoenfeld, PhD. It found that the same amount of muscle growth from doing seven low-rep sets as from doing three moderate-rep sets. The strength training group did 7 sets of 3 repetitions.
Oct 28, 2021
What is the best rep range?
The best rep range for building muscle
Numerous research studies show that high-volume resistance training is the best method for building muscle. According to the American Council on Exercise, the eight to 15 rep range holds the most muscle-building potential.
Apr 14, 2021
How do you mix reps?
Similar that's where it's not an issue the hybrid ranges you can do a 5 by 5 after a 5 by 10 you can do 5 by 5 after max effort method or doing a lot of singles doubles and triples.
Do shoulders respond better to higher reps?
Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best. This program will build yours.
Apr 12, 2016
Should I switch from high reps to low reps?
High reps vs Low reps for Cutting
If you are trying to maintain or get lean, you’ll want to reduce the weight but go with higher reps. This will ensure that you maintain the muscle you have but not increase your muscle size. You’ll also want to consider reducing the amount of time you spend on strength training.
Do higher reps make you bigger?
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
Mar 18, 2021
Are high reps a waste of time?
High-rep training has more cardiovascular impact than lower-rep work, and it also burns more calories (probably not per unit of time, but because high-rep sets keep you working for longer durations).
Aug 27, 2018
Is it better to increase weight or reps?
Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.
What is the 2 for 2 rule?
One Reddit user ckernan2 thinks, who has been married for over a year, thinks he has found the secret to keeping the spark alive and it’s living by a rule of twos. The 2/2/2 rule means going out on a date every two weeks, enjoying a weekend away every two months and taking a holiday for a week every two years.
Oct 12, 2015
What is the best rep range for fat loss?
In general:
- For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.
- To gain muscle: Three or more sets of 6 to 8 reps to fatigue. …
- For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.
Jun 4, 2022
