The ins and outs of the thought process @ JW FITNESS!

Reps

Reps are best described as the number of times you perform a single exercise.

Let's give an example: 1 glute bridge rep would be described as when you drive your hips up to the ceiling, squeeze and control back down - this would be 1 singular repetition.

Sets

Sets are known as the number of reps you do of an exercise or multiple exercises together.

Let's give an example: Performing 12 reps of glute bridges followed by a rest period would be 1 set of 12 reps. If we were then to perform another set this would become 2 sets of 12 reps. 

How do you pick your weight?

Firstly you should always select a weight that is suitable to your ability, strength and fitness levels. This means that NOT EVERYBODY will have the same weight - do not train with your ego! Train Sensibly!

Your weight should be chosen depending on your training goal.

Strength - A weight that you can do up to 6 reps with

Hypertrophy (getting bigger muscles) - A weight you can perform between 6 to 12 reps with 

Muscular Endurance - A weight you can do more than 12 reps with but trying not to exceed 20/30 (if you were to hit 30 - the weight definitely needs to go up!

Ideally you want to be able to hit ⅔ reps over the highest number for that training zone i.e. 12 reps for hypertrophy before you then increase the weight - this is known as a linear progression and is one of the most common methods of performance development.

MOST COMMON QUESTION - WHY DO WE DO MOBILITY OR CORE AFTER MAIN EXERCISES IN SETS?!

Easy answer - it gives a little extra rest whilst being efficient and making the most out of that time.

How many times have you been with a trainer and stood around chatting in between sets/exercise - we only have an hour so lets maximise that hour!!

Q) Why is strength and mobility combination important?

A) Stretching will loosen your muscles up especially to prepare for an exercise which is perfect. Testing your range of mobility is putting the body in certain positions it may not feel the most comfortable in and developing the strength in those positions to better assist you with future exercises.

Example: If you improve the mobility into your hips using exercises such as Rocking Frog, Scorpion Stretch/ Spiderman climbs - in between exercises where you actively push into a deep stretch position and hold/pulse - this will benefit you coming into the main exercises by allowing you to engage a better position. 

Regressions and Progressions

Members may think we just guess what exercise is better for you than others - but it is actually a little more calculated than that. There are multiple ways to regress and progress:

Regress: 

• Lower reps

• Lower weight

• Decrease the tempo

• Adjust the position/angle/decrease range of motion

• Use supports (hand supported/stick supported/rack supported)

• Simplify the exercise

Progress:

• Increase reps

• Increase weight

• Add/increase tempo

• Increase the range of motion i.e. foot elevation

Reasons to regress and progress. Regressions do not simply have to be because of ability/fitness levels - they can be to do with injuries, mobility or mental block issues and it is OUR job to find a way to adapt the exercise to your specific needs. This is where the PERSONAL finds its way into ‘personal training’.

The exact same applies to progressing an exercise for an individual that needs to be challenged a little more and wants to see some development. Adding in progressions such as tempo changes and range of motion adjustments is a more fun way of increasing development without just constantly thinking ‘more weight more weight more weight’.