Good morning!
Listen....I get it. Fitness is difficult. Lifting weights is
hard. Running sucks. Getting in shape isn't an easy task. Building muscle is the hardest freaking thing in the world. Totally understand it's super hard for most people. This is why MOST people need to make sure they are MAXIMIZING their time in the gym doing what they need to do to achieve the desired body they want to achieve. People waste a lot of time on useless exercises and various classes because they simply do not understand what they are doing.
Programming, exercise selection and rep scheme selection are one of the most important things when it comes to building muscle and getting your body to do what you want it to and to look like what you want it to look like.
This
is why we need to make sure we are programming correctly. Here are some common examples below.
(reps=amount of repetitions performed per set)
Power: 1-3 reps; athletes, powerlifters looking to explode through movements to translate to sport or gain faster bar speed.
Strength: 4-7 reps; athletes, powerlifters, common everyday person looking to get strong for life and build strength in the muscle
while controlling the movement.
Hypertrophy: 8-12 reps; bodybuilders, everyday person, athletes, powerlifters looking to put on and build more muscle aesthetically by "feeling the burn" a bit more and taking your muscles to complete failure.
Endurance: 15+ reps; long distance runners, swimmers, cyclists, bodybuilders, common everyday person looking to build endurance capacity in the muscle.
We need to make sure we are
programming the above correctly to get the desired outcome we want for our body. I program a variety of these rep ranges with my clients in order to ensure we are well rounded. We want to be able to explode fast through a movement so doing a power block is always necessary. I want my clients to be strong AF so we ALWAYS are working on strength. Hypertrophy is the act of building muscle (just a fancy word for it)...and all clients want to build
muscle so you'll see my programs contain a lot of those ranges as well (8-12). Endurance depends on where we are at in programming and what the desired outcome for that muscle group is. We can do a lot of burnout sets, cluster sets and drop sets in the endurance range as those are more fatiguing.
Make sure you are engaging in the correct programming for the desired outcome you are looking for. Too many people go into a class, gym or fitness setting not knowing what they are doing. Educate yourself so you know you are not wasting your time and spinning your wheels. Or reach out to me, I'll always point ya in the right direction.
