What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Let's talk about rep ranges today. What isthe best rep rangeé Well you have to define your goals first and foremost. And I have to clarify one very big, importantthing that most people screw up when it comes to rep ranges. First of all, when it comes to goals, if you'retraining in a lower rep range, our 15 reps, we're generally associating that with a focuson strength, heavier lifts. One rep max, 3 rep max, we're trying to buildand develop strength. When we get into what
I call the mid reps, mid reps are 610, in the 610 range you're sort of blendingthe benefits of the lower rep ranges which is strength and that of the higher rep range,next one up 1012, and that is more hypertrophy. The magic behind the 1012 rep range and whywe favor it a lot here with our ATHLEANX Training, is that you're basically looking at time undertension, total time under tension. And at 12 reps, let's just say at 12 reps,if you're spending 2 seconds up and 2 seconds down on a lift, therefore controlling theeccentric, and we talk about it all the time, don't letthe weight control you. You should be in control
of the weight but you've got to push yourself. If we have a 2 second up, 2 second down, thenwe're going to look at about 4 seconds of rep, 48 seconds. That's a 48 second time under tension whichputs us at a longer period of time than we will be down here in this lower rep range. So if we're hypertrophy we're getting goodstimulus to do that mid rep range gets a little bit of the benefit of both. There's a timewhen you want to do all 3 of these. And I'll talk about that in one second also.And of course we have higher rep ranges, too,
15 and up which could be as high as 40, 50,even up to 100 reps and that's great. All of these should find a way into your training.And no matter where you are right now in your training phases, you might be doing one ofthese. However, I'll tell you this, the big mistakethat people make and what I wanted to make sure I emphasized in this tutorial is if you'regoing to train in one of these rep ranges, train in THAT rep range. What do I meané Imean, actually do the rep range that's intended. If you're training in the 610 rep range andyou do 8 reps, if you do 8 reps but you could have gone 12,you need to train in this range. Just because
you did 8 reps doesn't mean that you actuallydid 8 reps. It means that you stopped at 8 reps when youcould have done 12. The same thing here. If you're not doing heavy ass single reps, singleone rep maxes mean that that is the best you can do, if you're going to do a 1 rep max, if you'reworking on 1 singles or doubles or whatever, at the low end of that range, if that's not your absolute, balls out besteffort you can possibly muster at that 1 rep and 2 rep max, then you're not doing it.
If you could do 5 but you did 2, you're nottraining the right way so you're not going to see the benefits that that range provides. If you want to see some more of the specificbenefits that you get from training with heavy weights, or that you get from training withlight weights, because there are benefits to both and youshould be doing all of them, you should watch the 2 tutorials that I posted about each topic. I've got one here up on training with lightweights, and I've got one here training with heavy weights, but the idea here is guys,TRAIN.