Repetitions are the most basic but one of the most essential parts of the workout routine, and understanding that can save you from overworking yourself. Some people don't know when it's not enough weight or when it's too much weight which can result in poor /no muscle gains or injury, and that's where I come in.
Now you need to base your weight based on your 1 Rep Max. Your Max is the largest amount of weight that you can possibly lift one time you can call that 100%.
"Strength Gains" range from 1 to 3 reps. 1 rep at 100%, 2 reps at 95%, 3 reps at 93%. Then rest for 3 to 5 minutes.
"Muscle Gains" range from 6 to 12 reps. 6 reps at 85%, 7 reps at 83%, 8 reps at 80%, 9 reps at 77%, 10 reps at 75%, 11 reps at 70%, 12 reps at 67%. Then rest for 30 sec to 2 minutes.
"Muscle Endurance" range from 12 to 15 reps. 12 reps at 67%, 13 reps at 65%, 14 reps at 60, 15 reps at 57%. Then rest for 20 sec to 1.5 min.
Here is the math that you can use at anytime to find your weight range
1 Rep Max x percent = Weight
Bench Press: 165lbs x 0.95 = 156. 75
Just try to get as close to the weight as you possible can since weights at the gym are not exact enough so I would lift 155lbs twice.
A/n: If anyone reads this thank you and if your having trouble with working out drop a comment and I will write a chapter to answer your question.
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Fitness Guide
Non-FictionI'm just a High School Student who wants to become a Physical Therapy Assistant/Personal Trainer. I'm starting this book because I was inspired and I want to try to help as many people as I can with fitness, dieting, and healthy living.
