Hey babes! 🌟
Let’s talk about one of the most important aspects of resistance training—rep ranges. Knowing how to adjust your reps can make all the difference, whether your goal is to build power, increase strength, achieve hypertrophy (muscle growth), or improve endurance. Today, we’ll break down each type, discuss the benefits and risks, and look at how to cycle them for peak performance.
Ready to get those gains? Let’s go!
The Four Main Types of Resistance Training
Power Training:
The goal of power training is to increase the speed at which you can exert maximal force. It’s all about explosive movements—think Olympic lifts, plyometrics, and other high-intensity activities.
Rep Range: 1-5 reps
Rest Period: 2-5 minutes
Examples: Power cleans, snatch, box jumps, medicine ball throws
Benefits:
Increases explosive power and speed
Improves overall athletic performance
Enhances neuromuscular efficiency, leading to better coordination and agility
Risks:
High risk of injury due to the intensity and technical nature of the movements
Requires proper technique and supervision, especially for beginners
Optimized Cycling: Power training should be cycled carefully, often in the early stages of a training program or before strength training phases. It’s typically performed when athletes are fresh, often early in the week or after a rest day, to prevent fatigue-related injuries.
Strength Training:
Strength training focuses on lifting heavier weights to increase overall muscle strength. It’s foundational for athletes and fitness enthusiasts aiming to lift more and perform better.
Rep Range: 1-6 reps
Rest Period: 2-3 minutes
Examples: Squats, deadlifts, bench press, military press
Benefits:
Increases muscle strength and bone density
Builds a solid foundation for other types of training (e.g., power and hypertrophy)
Improves overall body composition and metabolic rate
Risks:
Potential for joint and tendon strain, especially with improper form
Risk of overtraining if adequate rest and recovery are not incorporated
Optimized Cycling: Strength training should be included consistently throughout the year, with cycles lasting 4-6 weeks. This can be alternated with hypertrophy and power phases. Ensure proper recovery between sessions to avoid overuse injuries.
Hypertrophy Training:
The focus here is on increasing muscle size. Hypertrophy training uses moderate weights and higher reps to stimulate muscle growth through increased time under tension.
Rep Range: 6-12 reps
Rest Period: 60-90 seconds
Examples: Dumbbell curls, leg presses, cable flyes, lat pulldowns
Benefits:
Increases muscle size and definition
Enhances muscular endurance to some extent
Improves muscle tone and aesthetics
Risks:
Muscle soreness due to the high volume of training
Potential for overtraining if not balanced with recovery
Optimized Cycling: Hypertrophy can be cycled in blocks of 4-8 weeks. It’s often combined with strength phases, where the first half of a cycle focuses on building muscle and the latter half on converting that muscle into strength.
Endurance Training:
Endurance training involves high repetitions with lower weights. The goal is to improve muscular endurance, enabling you to perform activities for longer periods without fatigue.
Rep Range: 12-20+ reps
Rest Period: 30-60 seconds
Examples: Bodyweight exercises, circuit training, lightweight dumbbell work
Benefits:
Improves cardiovascular health and muscular endurance
Helps with weight management and fat loss
Increases stamina and overall work capacity
Risks:
Can lead to muscle fatigue and overuse injuries if overdone
Lower risk of serious injury compared to power and strength training
Optimized Cycling: Endurance training can be used in conjunction with other training types to maintain cardiovascular health and muscle endurance. It’s beneficial to cycle in during deload weeks or as part of a recovery phase.
How to Optimize Training with Cycling
Periodization is key when it comes to resistance training. This means structuring your training into phases, each focusing on a specific type of training to optimize performance and recovery. Here’s a sample cycle for athletes:
Preparation Phase (4-6 weeks): Start with endurance training to build a solid base. Focus on high reps and low weight.
Strength Phase (6-8 weeks): Transition to strength training, focusing on lower reps and heavier weights. This builds a solid foundation of strength.
Hypertrophy Phase (4-6 weeks): Shift to moderate weights and higher reps to increase muscle size.
Power Phase (3-4 weeks): Incorporate explosive movements with low reps to convert strength into power.
Recovery Phase (1-2 weeks): Use lower intensity, focusing on endurance and mobility. This helps prevent burnout and prepares the body for the next cycle.
Final Thoughts
Understanding the differences between power, strength, hypertrophy, and endurance training, and how to cycle them, is crucial for maximizing your results. Each type of training has its own benefits and risks, but when structured properly, they can all complement each other, leading to a well-rounded and effective fitness routine. Remember, the best program is one that aligns with your goals, keeps you motivated, and is sustainable long-term.
Train smart, listen to your body, and let’s crush those fitness goals together!
Millie x
References:
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674-688.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
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