The rep program is one of the most commonly taught bodybuilding and strength training techniques in the fitness world.
It’s a form of resistance training in which the goal is to lift a barbell or other weight for a set number of repetitions.
If you want to learn more about how to build muscle, then rep training is for you.
There are several different ways to rep the weight and different exercises are effective for different people.
There’s a wide range of exercises that are great for strength development and some people might even find rep training to be more efficient than a weightlifting workout.
We’re here to give you a quick rundown on how to use rep training in the gym and how to optimize your workouts to improve your body composition and muscle gains.
But before we get into the ins and outs of rep training, let’s take a look at some of the rep exercises that have been used to build mass in the past and the ways that they can be done in your gym.
Here are the rep ranges that are most commonly used in the popular fitness apps like Workoutmania and Bodybuilding.com.
The rep range for weightlifting is 225 to 275 pounds for sets of 6-12 reps per exercise.
Rep range for bodybuilding is 225-275 pounds for 3 sets of 3-5 reps per movement.
The reps range for strength training is 200-275 for 5-6 sets of 5-10 reps per muscle group.
Rep ranges for strength are 225 to 285 for 6-8 sets of 10-12.
Weightlifting rep range: 225- 275 For sets of 1-3 reps reps per body part, plus 5-8 reps for the body part you’ve worked up to, plus 8-12 rep for the whole workout.
Bodybuilding rep range : 225- 285 For sets 3-6 reps per set, plus 4-8 rep for a body part.
Workoutmania rep range is 275-275 For sets 6-15 reps per rep, plus 6-10 rep for every movement in the workout.
The bodyweight exercises are great options for beginners or intermediate lifters because they are easy and effective for people who are new to the sport.
The exercises vary depending on the exercise, weight, and exercises you choose to use.
Here’s a look of some of them.
If your goal is muscle, you might want to use the deadlift.
If it’s just to build lean muscle, use squats.
If weightlifting, use rows, rows, and rows.
If strength is your goal, use deadlifts.
If cardio is your target, do some kettlebell swings.
If anything in this rep range seems too difficult or too taxing, then go for a more challenging rep range.
Here is the rep range that’s most popular in the app store.
Workoutsmania rep range 225-295 For sets 1-2 reps per part, and 6-9 reps for a whole workout, plus 10-15 rep for each movement in each movement.
Bodybuilders rep range 275-285 For sets 2-3 rep sets, plus 3-4 rep for most movements in each exercise.
The workout ranges that people choose to do in the Gym are a mix of exercises with different reps ranges, and it’s easy to find a workout that is right for you by using the app or by calling the trainer.
The workouts on WorkoutMania are a great place to start if you’re new to rep training.
There is a lot to be said for using a rep range, especially if you want a higher rep range than the average rep range in your weightlifting or bodybuilding program.
Here we’ll break down the rep options for strength and cardio.
Strength rep range workout rep range 1 set of 1 rep per muscle body part (squat, bench press, and deadlift) 225-285 for 5 sets of 4-6, plus 7-9 rep for body part with 5 reps per workout.
Deadlift workout rep limit 225-325 For 3 sets 3 reps per move, plus 2-2.5 reps for each move for each body part in each workout.
Bench press workout rep max 225-270 For 3-3 sets of 7-10, plus 1-1.5 rep for 1-4 moves in each set for body parts with 3-2 rep per set.
Bench Press workout rep limits 225-315 For 3.5 sets of 15 reps per lift, plus 0.5-1 rep for 4 moves in every set for all body parts in each session.
Deadlifting workout rep maximum 225-300 For 4 sets 3.25-4 reps per pull, plus .75-1 for each pull for each weight, plus one-half rep per lift for each lift.
Weight training rep range The rep ranges for weight training are not that different from the rep training for body building, strength, and cardio, so it’s safe to say that they are