Now remember. there is no distinct line between neural and metabolic/cellular adaptation. there is just what is based for the average person.
Reps
1-5 Reps are more of neuroligical adaptation. which is mostly for strength/power.
8-15 are more for metabolic/cellular adaptation(hypertrophy)
6-8 is the neutral zone. reccomended for most teens. you get neural, metabolic, and cellular build up for your body.
and 16+ is endurance.
Rest Periods
45 sec to 75 sec is use for lactic acid buildup(reccomended for hypertrophy)
2-5 minutes is used for strength gains
and 1-2 is the neutral zone.
so for this i think you would know what to match.
Understanding
The reps of 1-5 are just completely neurological. It just teaches your brain how to recruit more muscle fibers. more muscle fibers you have the more POTENTIAL you have. All strength gains is just teaching your brain how to use your muscles.
Hypertrophy is just muscle build up but strength gains can be minimized with higher amount of reps and more focused on building size.
Remember this formula is not true
(size=strength)=false...
One of the biggest misunderstandings in the world today is that a big guy will be stronger than a small guy which is not true.
Bookmarks