Correct Rep Range and Rest Times for Effective Resistance Training

REPS

2-5 reps = power

1-3 reps = max. strength = > 85-95% 1RM

1-6 reps = strength = 80-85% 1RM

6-12 reps = Hypertrophy = 70-80% 1RM

12-20 reps = Strength Endurance = 60-70% 1RM

REST