Shout out to one of our members Anthea always dropping great training advice and motivation 💪
#elementfitness #elementfitnesshealthclub @antheawoodruff
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WHAT REPS AND SETS SHOULD I BE USING FOR HYPERTROPHY?
Before anything, Form over everything: you need to be able to correctly execute exercises BEFORE even worrying about certain rep ranges, & advanced programming. Don’t be afraid to dedicate several weeks/ months improving & perfecting your fundamental movement patterns.
👉🏽 Truth is, there is no such thing as a PERFECT rep range, all rep ranges have their value in programming, with hypertrophy proven to occur in a broad rep range (3-30 reps). However, the “sweet spot” being within the 6-12 rep range. (s/o to @jps_education )
👉🏽The most important thing in my opinion, is that with ANY rep range is that you pick the correct load & make sure you are actually exerting yourself with intention. Do not pick a rep range based on the fact that someone told you to do 10 reps of it. Pick an appropriate weight FIRST that is suited towards 10 reps.
👉🏽 There’s no point picking a weight that’s too light and doing 8-10 reps with it if ideally you could be doing 20-30 reps with it if you really tried. 🤷♀️
👉🏽It’s best to look at the bigger picture of program design & not get caught up in the nitty gritty details. Look at your week as a whole. Are you hitting each muscle group at least two times a week? What’s your frequency like? What kind of split are you following? Are you performing exercises with good form? Are you training each set a few reps shy of failure and actually pushing yourself?
Happy lifting xxx
Wearing the new BOTANICS range from @ryderwear !! Stride White Sports bra in XS & Black Stride High Waisted leggings in XS. Shop using my code ANTHEA10 to save some $$$ 💕💕💕💕
ATTENTION all REFORMER participants please meet Amanda M. Amanda will be your new Thursday night instructor beginning tonight @ 7.00pm. Amanda comes with extensive experience from the world of PILATES, and will definitely challenge you. Better get in quick, jump on the App now and book yourself in to tonight’s class. See you there.
Great event with our partners the @mitchamjfc for the sponsors lunch.
Proud to be able to sponsor to our friends there and give back to the community 👍
Jarryd Roughhead from the Hawks was a guest speaker and a ripper bloke 👊
Get around the Mitcham FC and their renovations to be one of the best grounds in the east!!! #elementfitnesshealthclub #elementfitness