The Repetition Inroad Principle
If you've read a lot of fitness programs you've no doubt read "perform this exercise for 8 to 12 repetitions." You are given a repetition guideline and told to hit it. In addition, they also set a number of sets for you to do as well. Have you ever wondered about how valid this really is? Isn't every body different?
Would it surprise you if I told you that your body has its own repetition limits? Are you aware that for some muscles, no matter how hard you try and no matter what weight you use, you won't ever get past a certain number of maximum repetitions? This is where the Repetition Inroad comes into play.
What is the Repetition Inroad Principle?
The Repetition Inroad Principle is the idea that a given muscle group will determine its own repetition range. Nothing you do can change this. The body has set and will abide by its own repetition range. This range is different for each person. If you are being asked to do 12 repetitions for a certain body part and your body has set a lower repetition range, you won't be able to reach 12 repetitions without significantly lowering the weight being used (to the point the exercise is truly useless). At the same time, if your body has set a repetition range higher than 12, the exercise at 12 repetitions won't be terribly effective for you.
This principle is essential to making progress with your training. There is no sense in pounding your body trying to get the muscle group to respond by giving you more repetitions. Instead, listen to your body and work with the repetition range it has set for itself on that muscle group. Since the upper number in the repetition range determines when you increase the weight, this is extremely important to pay attention to.
How to Determine the Best Repetition Range for Your Body
I bet you are wondering how you can possibly know what your repetition range is for a given muscle group. The answer is that you will need to test that muscle group. Take the compound exercises for a given muscle group and conduct your own test (yes, this is another part of the Experiment of One). Perform the exercises at 80% of your 1 rep max and see how many repetitions you can perform at that level. Now take that number of repetitions and add 15% to it for the top of the range. Next, take that number of repetitions and subtract 15% from it to determine the bottom of the range. That becomes your repetition range for that muscle group. You should actually do this for each exercise in your program.
Personalized Training Achieved!
Once you complete your Repetition Inroad testing you will truly have a personalized training program. Each of your exercises can be performed at the level that is optimal for your body. This will surely skyrocket your training results. What better than executing an workout that is customized just for you?
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