Power, Size OR Endurance, What Do You Do?

Are you working in the gym and not sure how many reps and sets to work on to develop your strength, power or size? Here we give you a basic over the requirements to achieve certain parameters with your training. Throughout

Hypertrophy is all about putting on muscle size and bulk. However, this isn’t achieved by lifting lightweights over a long period of reps.
It is important you work at a heavy load and aim for 70-85% of your 1 repetition max, however each of the reps must be completed over a 5 second period. Aim for 3-4 sets with 6-12 reps or completing over a 30 second to 1 minute period. Generally a higher rest period of 2 minutes is suggested per set.

Endurance is focusing on improving your ability to work harder for a longer period of time.
Generally with endurance we see a lower load of under 60% or less of your 1 repetition max with each rep being completed over a 5 second period. Aim for 2-4 sets with a high rep count between 12-18 or over a time period of 60-90 seconds. A shorter rest period of a maximum 60 seconds is expected between sets.

Power is about improving your ability to produce maximum power for a relative short period of time.
We see a very high load between 60-70% of your 1 repetition max, however each rep must be completed in an explosive manner during the concentric phase. Aim for 4-6 sets with a low rep count of 4-6 or over a time period of 5-10 seconds. In order to regenerate your ATP a long rest period between set of 2-3 minutes is expected.

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