Offering fitness direction in the age of confusion. From power and conditioning to ultrarunning. Experiments in Hypertrophy: Part 3 – Reps, Rest and Tempo. Average rep ranges are most likely better than lower reps for hypertrophy. Keep most of your trained in the 8-12 rep range for hypertrophy but.. Try some high rep stuff, its hard, and occasional strength work. Put simply periodise and vary. Keep your ego at the entranceway, the chrome dumbbells are phoning you! Different exercises lend themselves naturally to different rep ranges and rest intervals. Try some high reps squats! Different body parts can be trained with different rep ranges and rest periods. Rest longer on hip and legs. Rest period, if you are an experienced lifter self selecting will continue to work best. Rest 30-45 secs for little body parts/isolation function and very high reps. Rest 90 to 120 secs for compound movements, legs and taxing exercises. The advantages of resting 3 minutes is normally marginal at greatest for hypertrophy and very boring and frustrating.
If you have time give it a try and see if it creates a difference. Tempo, do not get obsessed, gradual eccentric 2-3 secs, fast concentric, squeeze hold where you can. To improve 1RM do even more work in the 2-4 rep range, and rest longer. Bizarrely your 1RM will also increase in the event that you perform high rep training with reduced rest. Head to failure at some time. Not on every established, but definitely on some of your work pieces. Think about executing an ideal rep and feeling the muscles working probably trumps the rest for hypertrophy. Everyone in the group knows their exact role. Everyone knows the exact goal of their group and their part in it. Everyone must know the merchandise. Yes that includes the cleaner and the receptionist operating one hour a week. Crystal clear metrics on what we are calculating. What is important to us. Consequences for not meeting the metric. Incentive for meeting the selected metric.
Regular coaching social gatherings. Make the agenda clear, not really moaning and gossip. But plans and solutions. Every day, week, month think what did we prosper, what could we perform better/different. And act upon this. The coaching group should complement one another. They don’t need to be clones. Inform fitness training to customers and clients -‘this can be what we do’. Inform you to customers – ‘this isn’t what we do’ but we might know someone else who does. Don’t try to bend the merchandise to the client. But be flexible together with your item, if the marketplace and the research and the zeitgeist adjustments you may need to change. But make that alter whole hearted, not really piecemeal. If your client is willing to work hard, or the client is a promoter, proceed all out and give everything. Sack the client who doesn’t want it. Sack the customer who annoys some other clients.
The basics that each customer expects – clean, apparatus functions, greeting, acknowledgment from personnel. Clear pricing, very clear proposition. Don’t be afraid of your cost if the product will probably be worth it. USP, it may be weightlifting, or rehab, or newbies, or weightloss, or getting cheap or group schooling or being luxury. Choose what it is and embrace it. Let the USP inform every level of your item from marketing, social media presence, staff recruitment to layout of the building or the gear you choose. Amateurs run into as amateurs. If you are a professional this is one way you make your living. It must be all consuming. For amateurs it really is a hobby, professionals get paid. None of your group should come across as amateurs. Again this applies to the cleaner, the receptionist and the trunk room staff. If half your salary depended on retaining associates and clients what would you do differently? In case you are new to the marketplace you may need to discount to get your name out there. If you are established and still discounting right now there is either something amiss with your business design or your prices is wrong. Don’t telephone it in.