Want a fast way to boost your fitness level? Try a “reps for time” workout set-up. Reps for time is a concept that originated in a unique community gym, however, now more and more people are adding it into their workout protocol.
What does it entail? Let’s take a closer look…
1. What Reps For Time Is. “Reps for time” essentially means rather than aiming for a target number of reps each set, you are going to perform as many reps as you possibly can in a particular time frame. Usually, this time frame is around one minute in length, but if you are a beginner, you might just use 30 seconds instead.
You will perform the exercise in question, doing as many reps as possible in that period and if you have to stop at any point during the time frame to rest, so be it but do pick back up again as soon as possible once you are ready. Then once you have finished the time frame, jot down the number of reps you did and next workout, work at beating that number of reps.
2. The Benefits Of Reps For Time. What are the advantages of using the reps for time protocol? First, you will work your endurance level. Since you are exercising for a longer period than normal, this can cause your body to become better trained and withstand fatigue.
Second, you will also get the ultimate metabolic boost. Since you are essentially doing more work in less time, this means you will jumpstart your calorie burn, so you burn more calories both during the workout session as well as after the workout is over.
Finally, you will also work your strength level. As you are still performing a strength training workout session, this means that you will still have the benefit of keeping your muscle strength and power up, despite working in an endurance related manner
All in all, if you want to get…
- great conditioning,
- improved fat loss, and see
- good strength progress,
this is a set-up for you.
3. Adding It Into Your Workout Session. To add this into your workout, choose one or two exercises you want to perform with. Usually, this will be enough when first starting and from there if you become more skilled, you can begin adding more exercises to the mix from there.
If doing this on a compound focused exercise…
- shoulder press,
- rows, etc.,
do it at the start of the workout when you are feeling fresh. If you are doing it on an isolation move, the end of the workout will be just fine and will help to “finish you off” so to speak.
Do this once or twice each week depending on your recovery ability.
There you have some facts about the “reps per time” workout protocol. It can be an excellent way to structure your workout if you are looking for a change of pace.