tag:blogger.com,1999:blog-3044879070477153857.post1628046164310096095..comments2024-03-28T08:04:38.340-07:00Comments on Rapid PT Program: The Squadron ProgramBryan Mayohttp://www.blogger.com/profile/03258715891066642625noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-3044879070477153857.post-79649408724187993682012-08-14T17:44:07.412-07:002012-08-14T17:44:07.412-07:00I've actually read quite a bit about what each...I've actually read quite a bit about what each rep/set range is supposed to do for muscle performance/growth. For the most part rep ranges are generally broken up as follows:<br /> <br />1) If you want maximum absolute strength, then each set should have less than 3 reps.<br />2) If you want maximum muscle mass (a.k.a, hypertrophy), then each set should have about 10 reps (you can go above and below that by a couple of reps, but sets of 10 seem to really well for most people).<br />3) If you want strength endurance (http://www.bodybuilding.com/fun/wiggy1.htm), then each set should have more than 20 reps (and very little rest between sets until you hit your target reps).<br /><br />This information was taken from "Practical Programming for Strength Training" by Mark Rippetoe. You can also get some more information from the following discussion: http://www.bodybuilding.com/fun/topicoftheweek8.htm.<br /> <br />If a person wants to do more push-ups and sit-ups then they have to do a lot of push-ups and sit-ups. I decided on 100 total reps to get people to train with a number that will help them do more reps during their timed PT test.<br /><br />Of course, a person can do more than 100 total reps if they like (Herschel Walker does 750 to 1500 push-ups and 2000 to 3500 sit-ups every day with impressive results), but I also chose that number of reps so that a person could eventually complete their total reps in under 3-5 minutes. This keeps the entire Squadron PT workout under 45 minutes.<br /><br />If you want to get some good theory/research information on this stuff, check out the exceptional blog Training Science (http://trainingscience.net/?page_id=41). You can also check out this post on high-rep exercise (http://trainingscience.net/?page_id=301).Bryan Mayohttps://www.blogger.com/profile/03258715891066642625noreply@blogger.comtag:blogger.com,1999:blog-3044879070477153857.post-48333952508353494262012-08-14T07:37:04.209-07:002012-08-14T07:37:04.209-07:00Why is volume only set to 100 reps? For size some ...Why is volume only set to 100 reps? For size some many studies show the balance of strength and power used creates hypertrophic effect increasing muscle cell sizes, which is lifting weight allowing 8-12 reps, and for ultimate strength, lower than 8 reps, in which increases msucle cell density. Muscular endurance studies on the other hand havent been easy to come by, but the few i have read only give a suggestions of sets and not necessarily a repition range, in which i would assume would be as many as can be done, just before failure. Would doing multiple sets, as in studies suggest 4-6 sets, of near failure rep/sets of an exercise give you better results than limiting the following sets to a number easier accomplished, such as 5-10 reps, which isnt necessarily difficult to some? Also some studies lean toward 60 seconds being the max amount of rest time given for max testosterone secretion which contributes to an increase in performance of muscular endurance. I just need to know if you have read/found otherwise justifying the 100 reps and if what i have is in theory, or even conducted, or verified. Thank you.Anonymousnoreply@blogger.com