Are 15 reps too many for increasing muscular endurance?
I'm going to gym and i want to improve muscular endurance . My trainer (actually he's not a professional trainer, and i'm not trusting him) told me you have to do high reps with low weights .
For example, i'm doing Bench Press 3 set 15 reps . Because of 15 reps, i working with low weights. For example, i can do 10 reps with 35 KGS , but i can't do 15 reps with 35 KGS . So, i'm working with 20 KGS (yes, there are big difference) so i can do 15 reps.
I'm not sure 15 reps is good, or too much. I read a few articles about increasing endurance, all of them saying "8-10 reps", or i misunderstood them. What do you think about my training system ? I'm working with this, for a few weeks. But i want to see my muscles' improvement, i mean my biceps are still small (for example) . I want grow them.
In shortly, I'm doing 15 reps with low weights (but i'm always trying to increase weight). I want to increase muscular endurance and gain more muscle.
Should i decrease reps number and increase weight?
(1)1 Comments
Sorted by latest first Latest Oldest Best
Your trainer is correct. When training for muscular endurance you want to be in the 12-20 rep range, so 15 is a perfectly reasonable rep count. In contrast, 1-3 reps trains for strength, 3-5 trains better for power, and 6-10 trains better for mass. See below image for a reference chart on where you should focus your reps / weight depending on your desired result (endurance, strength, power, mass, etc.).
Knowing your ORM (one-rep max) is important because it allows you to set appropriate goals for different rep ranges. Since we don't know your ORM, we can only guess based off your doing 10 reps of 35kg comfortably; using the chart below, the 10 rep range should be approximately 70% ORM, so that puts you at a 35/0.7 = 50kg ORM. Using 50kg ORM, we can determine that an appropriate weight for endurance at your current level would be approximately 40-60% ORM, which in your case will be 20-30kg.
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2025 All Rights reserved.