Maximal Strength or Muscular Hypertrophy?
When planning out your training program, you will typically choose a repetition (reps) range for every movement. The number of reps you select is based on your end goals: gain muscle mass, increase end strength or increase your endurance (conditioning).
There is no magic number that will increase any of this, but here are some general guidelines are to follow.
For max strength, you want to be between 1-5 reps
For muscular hypertrophy, you want to be between 5-12 reps
For endurance/conditioning, you want to be between 10-100+ reps
This is not the end all be all for choosing your reps based on your goals; it is just a general guideline based on experience and testing.
Everyone is different, and you might find that you grow better in a 20+ rep range and get more muscular or find that it takes eight reps to get your end strength up to a good number.
In the end, it's going to take some experimenting and learning your body to see what works the best for you. Starting with these numbers can take some guesswork out and give you a base to begin with and see what happens. Once you have a better idea, you can incorporate these changes into your next program.
Upcoming Events
February 4, 2022, 6:30pm – TABATA Workout & ZUMBA:
TABATA: This workout is 45 seconds of exercise with 15 seconds rest (This workout may include weights which I will provide) The workout is for "all" fitness levels. I will guide you and show all modifications to ensure you have a safe and effective workout. The class will be about 40-45 minutes
ZUMBA: This is for all fitness levels! The class will kick off at 7:15pm Lots of new choreography. Join me as we shake and shimmy the evening away. The class will be about 40-45 minutes.
$10 for 1 class or $15 to attend both. Learn more and sign up info at: https://fb.me/e/3dMgHcaVx
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).
Please bring any equipment you typically wear for these lifts (belt, shoes, wraps...).
The 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
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
January 21, 2022, 6:30pm – Pound & Zumba Fitness Mashup: This class combined both Zumba and Pound into two 45 min classes the run back-to-back. 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.
January 22, 2022, 10am - Rhino’s Gym Jeep Ride w/Alpha Off Road Tornado Fundraiser
We spent the day at Lazy Springs off road park to fundraise for the people effected by the tornados earlier this month. We helped collect non-perishables and necessities for these families to provide support as they try to put their lives back together.
New & Noteworthy
Coaches' Corner: Episode 17 -Powerlifting Program Cube Method
This week we discussed the Cube Method. The Cube Method was created by Brandon Lilly. It combines max effort days, speed days, and a bodybuilding day spread out over 4 days. It allows you to do a linear progression program with speed benefits, which is great for all experience levels.
https://www.youtube.com/playlist?list=PLyCkopfLTl-wrA7iYzVVSLUL8oEqZbydR
