Typical Shoulder Exercises

Dumbell Side Laterals - 3 sets (10-12 reps)

Bent Over Laterals - 3 sets (10-12 reps)

We've all seen our favourite bodypart exercises being described as above in an exercise program/plan, with the recommended number of sets and the ideal rep range. But do all of us actually know how to use the rep range?

What does it mean to you when a particular program you're following requires you to keep your rep range between 10-12 (like the above) ? Does it mean:

a. You give up after the 8th repetition.

b. You give up after the 12th repetition.

c. You must not exceed 12 repetitions (even if you can squeeze out a few more).

d. You're so fatigued that there is no way you can perform a 13th rep.

If you answered a, b, or c - You answered wrong! This means that all this while, you've not been working your muscles to the required intensity, which translates to you losing out on gains you could potentially have made.

The answer is of course, d. Whenever you see a recommended rep range, you need to ensure that you select a weight that you are able to initially carry (in this case) 8 reps. Eventually, as you get stronger, you will be able to carry, 9 then 10, then 11, and eventually 12 reps. This is when you need to pick up heavier weights, and bring your rep range down back to 8. If at anytime you are able to pump out 13 reps, it means that the weights are too light for you.

If you're pumping out 15 - 20 reps for an exercise program that requires 8 - 12 reps.. you're seriously losing out and need to adjust your weights.