2) When should you progress to higher reps in your workout routine Adjusting the number of repetitions is really important if we talk about strength exercises. As a general rule of thumb, change your rep scheme every 4 to 6 weeks. That being said, this timetable essentially depends on what your goals are and how you design your workouts. Here are some factors you need to consider,
Understanding Your Goals
Muscle Building (Hypertrophy): To focus on muscle size, stick to 6–12 reps per set. This will tend to be best for muscle hypertrophy using moderate loads and higher volume34.
Strength and Power : Aside for those targeting strength should be doing lower reps (1 to 5) with heavier weight. This approach is the best for strength gain, activating of myofibrils (53.strength training (ad)
Endurance Training: If your goal is to train muscular endurance, then aim for 12+ reps per set This means your muscles will be better at maintaining long-duration activities43.
Implementing Changes
Progressive Overload: The double-progressive method is one of the best ways to bump your reps up — you simply add more weight, or do a few extra repetitions each session1.
Pyramid Training: Utilization of pyramid schemes at one workout session by changing up weights and reps. Eg start with Thousands of reps at low weights and progressively increase the weight over time repping less2.
Monitoring Progress
Monitor your effort on a regular basis. If you could easily do a few past your target rep range, then it is time to add weight and/or tweak the other goal of reps.
Just listen to your body, if you start breaking down too much or are feeling a little bit fatigued still… just keep it around with the rep ranges you were already using.
All in all, if you operate on a general idea that changing after 4–6 weeks works well — but again, this is something that your goals and workouts should be telling you.
