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Scale Reps and/or Weight

Updated: Mar 29

When to scale reps and/or weight

The choice between reducing reps at a challenging weight or performing the full reps at an easy weight depends on your specific fitness goals and the phase of your training program. Both approaches have their benefits and are suitable for different purposes.

  1. Reducing reps at a challenging weight:

  • Strength and Hypertrophy: If your goal is to build strength or muscle size, lifting a challenging weight for fewer reps can be effective. This approach emphasizes the recruitment of high-threshold motor units and can contribute to strength gains.

  • Intensity: It can help maintain a higher level of intensity in your workout, promoting adaptations related to strength and power.

  1. Full reps at an lighter weight:

  • Endurance and Technique: If your focus is on muscular endurance or refining technique, performing the full reps at a lighter weight can be beneficial. This allows you to maintain proper form throughout the entire set and develop endurance in the target muscles.

  • Recovery or Deloading: This approach can be useful during recovery or deloading phases, allowing your body to recover while still maintaining some level of activity.

Ultimately, the best approach depends on your specific fitness goals, current fitness level, and the overall structure of your training program. It's also important to incorporate variety into your workouts and periodically change your training parameters to avoid plateaus and keep making progress. If unsure, consulting with one of our TCF coaches can provide personalized guidance based on your individual needs and goals.

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