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Choosing Rep Ranges

Choosing Rep Ranges

When making our programs, or training plans, one of the many things that go into the planning is what rep ranges we want to work within. But, again, this is typically based on what your goals are.


Do you want to gain strength and power? Maybe you are more worried about your conditioning. Maybe, just perhaps, you would enjoy doing some bodybuilding or power building (a mix of powerlifting and bodybuilding). Whatever the goals are, you will have to choose a rep range or a set time limit to do as many reps as possible.


The following information is a guideline, not the end all be all for any specific style. The best thing to do will be to experiment with it all and see what best works for you concerning your goals and the overall outcome


Typically for end strength and power, the rep ranges will be much smaller with heavier weights (heavy being relative to the lifter). This range would be within 1-5 max.


For bodybuilding or muscular enhancement, the rep ranges would be more within the 8-15 range, typically done with medium to just less than heavyweight.


You would be in the 15-100 rep range for conditioning or anaerobic work. This range would have you doing light to ultra-light work mostly to get a lot of blood flow and help with tendon and ligament strengthening work.


We can help take this part out of the mix by creating a custom program that fits your goals. Contact us for more information!


Upcoming Events

March 4, 2022, 6:30pm – Chair Fitness & Pound Rock-Out Workout

This 1.5-hour workout consists of Chair Fitness and Pound Rock-Out (approximately 45 minutes of each back to back).


CHAIR-FITNESS: Chair Fitness is designed to be a challenging workout for everyone that will increase your heart rate, burn calories, and build strength, all completed while you sit on a chair. This class is excellent for men and women of all ages. I also incorporate weights, making it a calorie-torching workout!


POUND: Pound is a full-body cardio jam session it combines light resistance with constant simulated drumming. The workout fuses cardio, Pilates, strength movements, isometric and plyometric poses through continuous upper body motion using our lightly weighted exercise drumsticks called Ripstixs.


$10 for 1 class or $15 to attend both. Learn more and pay at: https://fb.me/e/6ggWnuaSf


March 5, 2022, 12pm – Intro to Strength Training Seminar:

Join us for a two-hour seminar focused on setting goals & designing a training program to support YOUR goals. You’ll also learn how to properly complete the BIG 3 movements: Back Squat, Bench Press, & Deadlift. Please wear comfortable training clothing, water, and a snack if needed.


Topics Include:

Goal-Setting & Programming Fundamentals of the Back Squat Fundamentals of the Bench Press Fundamentals of the Deadlift


Cost: $25 Register at rhinostrengthfl.gymmasteronline.com/portal/account/bookclass/5


March 19, 2022, 12pm - Form Check & 1RM Session: This class is for you to schedule time for form critique and for you to safely get your 1 repetition maximum (1RM) for any of the Big 3 lifts (back squat, bench press, and deadlift). Please bring any equipment you typically wear for these lifts (belt, shoes, wraps...). Cost is $25 and you can sign up at rhinostrengthfl.gymmasteronline.com/portal/account/bookclass/35


March 5, 2022, 12pm – Intro to Strength Training Seminar:

Join us for a two-hour seminar focused on setting goals & designing a training program to support YOUR goals. You’ll also learn how to properly complete the BIG 3 movements: Back Squat, Bench Press, & Deadlift. Please wear comfortable training clothing, water, and a snack if needed.

  • Topics Include:

  • Goal-Setting & Programming

  • Fundamentals of the Back Squat

  • Fundamentals of the Bench Press

  • Fundamentals of the Deadlift

Cost: $25. Register at rhinostrengthfl.gymmasteronline.com/portal/account/bookclass/5


April 2, 2022 - Florida Man Mayhem I: Ladies and Gents, mark your calendars for a day of watching strong people lift heavy shit up! We promise it will be a great time and it’s just down the road at Laishley Park.


VOLUNTEERS NEEDED!

Help us out for the whole day and choose one of the following as a thank you from us:

- One Month Membership

- 10 Day Pass

- 1 Personal Training Session

- 1 Month Training Program


Past Events

February 18, 2022, 6:30pm – Tabata & Total Ab Workout Mashup

This 1.5-hour workout consists of both Tabata and Total Ab Workout (approximately 45 minutes of each back to back).

February 19, 2022, 12pm - Form Check & 1RM Session: This class is for you to schedule time for form critique and for you to safely get your 1 repetition maximum (1RM) for any of the Big 3 lifts (back squat, bench press, and deadlift).


New & Noteworthy

Coaches' Corner: Episode 21 - Creating Imagery Scripts

This week is the final video in our imagery series. Today, we will create a basic script together that you can alter as needed to help you create a script that works for you. We hope you've enjoyed this series, and please reach out with any ideas or questions you might have!


https://www.youtube.com/playlist?list=PLyCkopfLTl-wrA7iYzVVSLUL8oEqZbydR


 
 

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