what are some good sets and reps for hypertrophy, maximum strength, and endurance. i need all thre for boxing so i was wondering should I also change up sets and reps everyweek or so?
Good to see another boxer on here.
not trying to sound like an idiot but what is 10-8-6
10 reps, rest, 8 reps, rest, 6 reps...keep em frequent and intense.
5x5 is pretty much the best combination of strength and hypertrophy you can get.
5/8/10-12 for most muscle groups. But for me some muscle groups respond better to different rep ranges. Eg for calves I do 10/15/20 ranges. Only way to find out what works best for you is to do it.
There is no ideal rep range. They vary on an individual basis. Over time and observance of your own strength and size gains you should be able to find what works best for you.
alright. so for sets it could range anywhere from 2-6 and sets range anywhere between 1-20?
I just read it. but all i really want is a list of different rep/set ranges that I could use for strength, hypertrophy, and endurance.
thanks. and for hyper adn endurance i should do 3 sets?