Repetition schemes are a foundational component in building a successful exercise plan. Knowing as well as understanding the benefits of each repetition scheme is necessary in creating a safe and effective plan that varies with each client's goals. Repetition schemes can be identified as either High, Moderate, or Low.
In the case of the runner or the swimmer, a high rep scheme is appropriate. A high rep scheme constitutes greater than or equal to 15 reps. This creates change at the cellular level; producing an increase in glycogen that all competitive runners and swimmers require for sustained energy at the beginning of each race, trial, or relay.
The other extreme are low repetitions. This is usually done as 1 to 5 reps with a heavy load factor. After completing an evaluation of the client, including a 1RM test, I can set a rep scheme of 1 to 5 reps at 85% to 100% of their weight/strength capacity. Low repetitions will benefit the obese client, lawyer, power lifter, secretary and the carpenter most. In this extreme rep scheme, we produce great gains in strength. Doing all exercises with such heavy loads requires excellent form. This scheme enlists all muscle fibers creating total body strength which anyone from a beginning obese client to a competitive power lifter will need to achieve their individual goals.
The best exercise and nutrition plans take an integrated and well-balanced approach; which is why I list all of the following clients under the moderate repetition scheme in addition to the others: football player, power lifter, soccer player. secretary, lawyer, swimmer, runner, obese client and carpenter. Moderate repetitions should be performed as 6 to 12 reps with about 55% to 85% of his or her 1RM. The moderate scheme is the "jack of all trades" and causes the most hypertrophy overall. Higher loads + more reps = greater strength and leaner muscle mass.
All repetition schemes have merit and can benefit any individual when practiced in moderation. A good example of a balanced rep scheme is: 5x5 (heavy load), 10x3 (moderate load), 10x10 (low load). Continue to mix it up to remain instagnant and your clients will reach their goals safely and efficiently.
