Rep Ranges
Whether you’ve heard this in P.E. class or from your coach, the terms reps and sets might sound familiar. Or perhaps you stumbled across a muscle-building video with numbers displayed on the side like “4-8” or “4 sets of 8 reps”. For example, a video about toning and strengthening arms mentions an exercise plan. One of the exercises is a tricep pulldown for “3 * 10-12” or “3 sets of 10-12 reps”. These patterns of sets and reps are fundamental to all types of strength training, whether resistance, CrossFit, or pilates. This article will cover rep schemes, their importance, their impact on athletes, and examples of rep schemes that best suit your fitness goals!
Background:
Understanding what reps and sets are is essential to comprehend rep schemes fully. A rep or “repetition” is the number of times an exercise is executed. Let’s say a workout requires 20 pushups in a row. That would make it 20 reps of pushups. In addition, a set is a collection of reps, with breaks often between each. Back to the pushup example, one set has 20 pushups. Then, with a 10-15 second break, another 20 pushups. That would be 2 sets of 20 pushups, or “2-20”.
With a good idea of reps and sets, what is a rep scheme? Rep schemes are specific patterns of reps and sets made to target a designated fitness goal. Some fitness goals include weight loss, fat loss, strength, and endurance. For example, 4-8 (4 sets of 8 reps) or 5-5 (5 sets of 5 reps). Common rep schemes or “The Standard Set” are best suited for new gym goers or athletes. Examples include 4 sets and 8 reps or 5 sets and 5-6 reps.
Rep Schemes with Loading
Constant loading is most suited for beginners because it’s simple yet consistent since it requires linear load/ weight for every set.
For example:
5-5 (5 sets of 5 reps) in benching with 100 lbs
Set 1: 100 lbs * 5 reps
Set 2: 100 lbs * 5 reps
Set 3: 100 lbs * 5 reps
Set 4: 100 lbs * 5 reps
Set 5: 100 lbs * 5 reps
*Rep schemes best for benching usually fall between 1-5 rep range for 4-6 sets to maximize strength.
Simple as it may look, sometimes finishing a set is challenging due to accumulated muscle fatigue. When this happens, take a rep down and continue.
For example:
5-5 (5 sets of 5 reps) in benching with 100 lbs
Set 1: 100 lbs * 5 reps
Set 2: 100 lbs * 5 reps
Set 3: 100 lbs * 5 reps – Fail (decrease the amount of reps in the next set)
Set 4: 100 lbs * 4 reps
Set 5: 100 lbs * 4 reps
But if the sets are too simple and can be completely entirely, increase the weight by 2-3% in your next workout with a consistent rep scheme.
Another type of loading can help build more capacity and focus on hypertrophy (muscle growth). Also known as “Progressive Loading,” step loading focuses more on a dynamic approach to increasing strength and intensity. Weight is added on with a consistent rep scheme until failure.
Back to the bench example:
5-5 (5 sets of 5 reps) in benching with 100 lbs to start
Set 1: 100 lbs * 5 reps (success)
Set 2: 102 lbs * 5 reps (success)
Set 3: 104 lbs * 5 reps (fail/ dropoff)
Options:
Set 4: 102 lbs * 5 reps
Set 5: 102 lbs * 5 reps
Or
Set 4: 104 lbs * 3 reps
Set 5: 104 lbs * 3 reps
If there is a drop-off (i.e., you can only do 3 reps), either lower the weight and finish the reps or keep the weight/load but do fewer reps. On the next workout, start with the weight of your previous successful set. For example, instead of a load of 104 lbs, start with 102 lbs. Be flexible with what best suits your body.
Graph of various rep schemes’ effect on performance recovery
Importance:
Should rep schemes always be used in a workout? It depends on what fits best, but doing continuous reps can lead to early fatigue, reduced work capacity, and increased risk of injury. It can also reduce the capacity to complete reps in the next set or exercise. If you have an intent to do reps until failure, it is best to do them at the last set. However, beginners in weight training or strength training exercises should use rep schemes to maintain consistency and simplicity. Rep schemes are also proven beneficial as they allow the body to recover between sets.
Shorter rest times increase:
Production of lactic acid slightly temporarily accelerates metabolism
Concentrations of anabolic hormones (ex. Growth hormone)
Longer rest times increases:
Likelihood to complete all sets; provides efficiency in workout
Replenishes ATP/energy
Provides strength
Replenishes energy ( which is needed for weight training)
Effect on Athletes:
Athletic performance depends not only on how athletes train but rather the reps they use in their exercise. Olympic weightlifters require heavy amounts of strength to lift their load during the competition. Their rep scheme is from a range of 3-5 reps followed by 6-8 sets to achieve volume, maintain intensity, and maximize strength. Step loading is also incorporated into their training.
However, every athlete is different in sport and physical strength. What fits a specific athlete will depend on the trainers or coaches, but in general, here are the best rep ranges:
3-6 reps: Increase the weight to a load where you can do 3-6 reps with, which is around 85-90% of the heaviest weight you can lift (powerlifting).
4-6 reps: Increase the weight around 40-60% of the heaviest weight you can lift with high velocity for active recovery and athletic ability (power training).
8-12 reps: Increase the weight around 70-80% of the heaviest weight you can lift for hypertrophy (bodybuilding).
15-20 reps: Increase the weight around 50-60% of the heaviest weight you can lift for muscular endurance (best for runners).
Graph depicting muscle growth of biceps and quadriceps trained at different rep ranges.
Other Examples:
Weight lifting/ resistance training aren’t the only ways rep schemes are incorporated. Let’s look at some other training and fitness goals that rep schemes can be maximized in:
Rep Schemes for CrossFit
CrossFit is a type of strength training that uses constantly varied workouts of high intensity.
The standard rep scheme is the 21-15-9.
This system uses descending reps to allow an athlete to push equally hard in each round with less fatigue.
If doing a consistent amount each round like constant loading, the “decay rate” of muscle fatigue would tire the athlete in the earlier set and make them unable to finish the next round.
Rep Schemes for Strength
1-6 sets of 1-6 reps.
This helps produce as much force as possible in heavy loads for fewer reps.
Rep Schemes for Fat Loss/ Muscle Definition
2-4 sets of 10-15 reps
Longer reps can cause changes to muscle and connective tissues, making the body more toned.
Chart depicting the best rep/set schemes for different fitness goals.
Conclusion:
Exercise is vital to every one of our lives, especially when it comes to training for a sport or competition. From beginner to advanced athletes, rep schemes serve as a foundation for all types of strength training. Rep schemes also prevent a higher risk of injury and can create consistency and organization, making workouts more efficient. Understanding rep schemes also plays an important role with weights/ loads, such as constant loading and step loading. In addition, utilizing various ranges of rep schemes can help you achieve your fitness goals, whether for a toned body, bodybuilding, or strength. These patterns of reps and sets don't always have to be incorporated into your training, but understanding what they are leads to a better knowledge of what is suitable for your body and your fitness goals.
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