The best rep ranges for growing muscle are higher repetitions between 6-12 reps. So how does your training phase and goals specifically affect how many reps you do? How Many Powerlifting Reps For Hypertrophy? Your current training goals and how far away from competition you are will influence how many reps you do for powerlifting.įurther away from competition your goals may be to increase overall volume via reps, sets or overall weight lifted across the session or week, build more muscle, or work on technical changes.Ĭloser to competition you will often reduce the number of reps you are doing on an overall scale and per set, introducing the inclusion of heavy singles, doubles and triples. Powerlifting Rep Ranges Change To Suit Your Goals The Repetition Method: Pros, Cons, & Should You Do It?.Do Powerlifters Do High Reps? (Yes, Here’s Why).Check out the following articles to dive deeper: While this article is the complete guide on understanding reps for powerlifting, I’ve written a lot about this topic elsewhere on the site. How individual differences and lifts can impact rep ranges for powerlifting.How total volume may vary across training cycles and goals.Accessory work and powerlifting variations are trained with higher reps (8-20).īut that’s not all you need to know, so in this article I’ll explain… When hypertrophy or technique development is the priority, reps will increase to the 6-12 range. When strength or competition is the priority, training will happen in the 1-5 rep range. So, how many reps should you do for powerlifting? Powerlifters will train in a range of 1-12 reps. Powerlifters will work through a range of repetitions and intensities in their training cycles. This is not all that powerlifters do within their training though. Powerlifting is associated with heavy weights and low rep ranges.
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