{"id":1209,"date":"2010-09-14T06:58:34","date_gmt":"2010-09-14T13:58:34","guid":{"rendered":"http:\/\/www.functionalps.com\/blog\/?p=1209"},"modified":"2010-09-14T08:48:19","modified_gmt":"2010-09-14T15:48:19","slug":"quick-hits-rep-range-and-training-goal","status":"publish","type":"post","link":"https:\/\/www.functionalps.com\/blog\/2010\/09\/14\/quick-hits-rep-range-and-training-goal\/","title":{"rendered":"Quick Hits: Rep Range and Training Goal"},"content":{"rendered":"<p><Center><a href=\"http:\/\/smg.photobucket.com\/albums\/v485\/robbyt18\/?action=view&#038;current=Picture7-1.png\" target=\"_blank\"><img decoding=\"async\" src=\"http:\/\/img.photobucket.com\/albums\/v485\/robbyt18\/Picture7-1.png\" border=\"0\" alt=\"Photobucket\"><\/a><\/center><\/p>\n<p>Manipulating training variables is at the heart of program design. Different rep ranges can have different training effects. There is a rep range that elicits <strong>muscular endurance<\/strong> (15+ reps per set), <strong>hypertrophy<\/strong> (8-12 reps per set) , <strong>functional hypertrophy<\/strong> (6-8 reps per set), and <strong>relative strength<\/strong> (1-5 reps per set). <\/p>\n<p>The intensity\/load\/weight chosen should bring you at or near muscular failure during the last rep of each set. The trainee&#8217;s training age and predominant muscle fiber composition (fast twitch vs slow twitch) may skew these rep ranges. A knowledgeable professional can guide your fitness or sport performance program to elicit the desired training result during each of your training phases. <strong>Personal training should be personalized!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Manipulating training variables is at the heart of program design. Different rep ranges can have different training effects. There is a rep range that elicits muscular endurance (15+ reps per set), hypertrophy (8-12 reps per set) , functional hypertrophy (6-8 reps per set), and relative strength (1-5 reps per set). The intensity\/load\/weight chosen should bring [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1209","post","type-post","status-publish","format-standard","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/posts\/1209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/comments?post=1209"}],"version-history":[{"count":4,"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/posts\/1209\/revisions"}],"predecessor-version":[{"id":1239,"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/posts\/1209\/revisions\/1239"}],"wp:attachment":[{"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/media?parent=1209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/categories?post=1209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.functionalps.com\/blog\/wp-json\/wp\/v2\/tags?post=1209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}