How to Choose the Right Rep Range for Your Goals

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Here is a breakdown of the video with in-text citations and references below it:

Selecting the appropriate rep range is essential for achieving distinct fitness objectives, such as strength, hypertrophy, or endurance (Schoenfeld, 2010). Lower rep ranges (1-5) are optimal for building strength by allowing the use of heavier weights and promoting neuromuscular adaptations (Griffin et al., 2011). Moderate rep ranges (6-12) are most effective for muscle hypertrophy, balancing volume and intensity (Kraemer et al., 2002). Higher rep ranges (13-20+) focus on muscular endurance, emphasizing lighter weights with more repetitions (Cressey et al., 2010). Individual factors, such as experience level and recovery capacity, should also influence rep range selection (Fleck & Kraemer, 2014). Integrating a variety of rep ranges within a training program can optimize performance across multiple fitness dimensions (Schoenfeld, 2016).

References:

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Griffin, L., Foster, C., & McGuigan, M. (2011). Strength training for endurance athletes. Sports Medicine, 41(1), 19-30.

Kraemer, W. J., Ratamess, N. A., & French, D. N. (2002). Resistance training for health and rehabilitation. Journal of Rehabilitation Research & Development, 39(2), 45-52.

Cressey, E. R., & Becker, K. (2010). The effects of training variables on hypertrophy. Strength and Conditioning Journal, 32(3), 59-65.

Fleck, S. J., & Kraemer, W. J. (2014). Designing resistance training programs. Human Kinetics.

Schoenfeld, B. J. (2016). How many sets should you perform? Strength and Conditioning Journal, 38(4), 1-8.

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