How many repetitions (reps) do you perform for your resistance program? 4-6? 8-12? More?
Do you know WHY you are performing that number of reps...or are you just blindly following your trainer's choice(bad) or a magazine article's advice ( worse?)
Most big-box trainers(worser) subscribe to the notion that certain rep ranges specifically address different resistance-training goals. 4-8 reps for strength gains, 8-12 for size gains (hypertrophy). 12-16 for muscular endurance.
In general, there is little evidence to support, however, " that any particular rep range will produce a superior response relative to muscular strength, hypertrophy, or absolute muscular endurance." ( ACSM 2006 guidelines for resistance exercise prescription)
Now, don't get your panties in a twist. There are differences depending on muscle fiber composition, different muscle groups, age of exerciser,etc.,etc.
For most untrained or moderately-trained individuals ( and that's 98% of you), a strength program that uses 60-85% of your maximum resistance ( get your trainer to get 1RM readings for you) is quite effective.
This weight range will allow for between 8 and 20 reps in most cases.The key is to target complete muscle fatigue( you cannot complete another rep with good form.)
So, don't focus on the numbers, focus on the results.
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