One of the keys to proper program design is to test the attribute you are training to see if you are making progress. In this last 15 days I have been working on strength in the 3 rep range. 5 days ago I managed a best set of 170kg x3, this week, as the “end” of the phase I am trying 180kg for 3 reps (see video below). After a phase in the 3 rep range, we need to choose different exercises in a different rep range to continue progress.
The rep range you choose should be dependent on the kind of activity you want to excel in. For example a discus thrower would spend more time in the 1-3 rep range. While a soccer or basketball player would use more of the 8-12 rep range. That doesn’t mean that no other rep ranges are used, but this should be the main one that most of your sets are performed in.
Rep ranges, tempo, rest intervals, and weight determine what kind of training effect you get from your sessions. At our Gym in Singapore – The Genesis Performance Center, these are the things in our personal training, fitness bootcamps and athlete training programs that we vary for constant, measurable progress in strength, speed, fat loss, weight loss and jumping ability.
01 – Facebook – Reviews And Updates
02 – Personal Training Services
03 – Lean Body Bootcamp
04 – Athlete Training Program
05 – Ippt Training Tips
{ 2 comments… read them below or add one }
i think you cannot make so much noise if you train at california, the bodypump class will get upset.
Wow ! 180 kg is equivalent to 4 of myself !