Use Lower Rep Schemes

A common mistake many people, primarily women, seem to make when trying to lose weight and create lean muscle is working in a rep range that does not go along with their body transformation goals.   There are several rep ranges, here is a brief run through of the common ones:

1-5 Reps

When working in this rep range, the central nervous system is highly active and more muscle fibers are recruited due to the heavy load of the weight.  Muscle size does not increase as much as compared to working with higher reps but strength gains are enormous.

6-12 Reps

When performing this amount of reps, the adaptions are metabolic and cellular, this leads to hypertrophy.  Hypertrophy makes people bigger and stronger but not as strong as the strength performing in the 1-5 range.

The 1-5 range and 6-12 reps is the rep range women should be working in but society and fitness marketing has convinced women to work in the higher rep ranges (20+) and using light weight.  The muscle fiber produced in the first two rep schemes, especially the 1-5 is a very lean and hard type of muscle.

At Rockland Peak Performance we cannot stress enough to importance of heavy weight training.  Using lower reps such as eight or six taxes the central nervous system(CNS), one of the keys to releasing hormones that not only increase strength, but keep the body’s metabolism elevated for a longer period of time.

The main difference in rep ranges has to do with the neural factors or metabolic factors.  Lower reps are a neural factor and higher reps are a metabolic factor.