To make your repititions count you have to know the methodology behind them.
1. A repetition is a single individual action of the muscles responsible for creating movement at a joint or series of joints. Each repetition involves three specific phases of muscle action: lengthening, a momentary pause and shortening.
(Think crunches)
2. No matter where you're at in the journey, the number of reps you do is not nearly as important as whether those repetitions are performed to a moment of muscular fatigue. (Can't do even one more)
Achieving fatigue in a muscle means that it is not capable of performing one more rep and ensures that all of the muscle fibers responsible for moving that muscle have been engaged. If your goal is to improve definition and you feel capable of performing a few more reps at the end of a given set, you have not fatigued all of the type II fibers that are responsible for creating definition. This means you have wasted your time because you will not be training in the most efficient manner possible for your goal.
3. In general, the number of reps you do for an exercise is related to the amount of weight you use. -
As the amount of weight goes up, the number of repetitions you are able to perform decreases. High-intensity loads can only be performed for a few repetitions, while lower-intensity loads can be moved for a relatively high number of repetitions before fatigue sets in.
4. Training for strength requires using heavier loads, which then limits the number of reps that can be performed. A heavier weight will automatically recruit more type II fibers in the involved muscles.
Type II fibers rely on anaerobic metabolism, which provides only a limited amount of energy. This is another reason why heavy weights can only be moved for a few reps at a time—the muscle just runs out of available energy. If your goal is to improve strength, use weights that cause fatigue after no more than six repetitions.
5. Training for definition can be achieved a couple of different ways. The # of reps isn’t as important as the length of time that the muscle stays under tension.
The type II fibers responsible for strength are also responsible for creating the appearance of muscle definition. Definition comes from a muscle maintaining a state of semi-contraction, which is achieved by keeping a muscle under tension for a longer period of time. A higher # of reps performed at a slower movement speed can create the tension needed to increase definition. No matter how many reps you decide to use, to achieve definition you must reach a state of momentary fatigue, which means you’re not capable of performing another rep.
6. Endurance training will include lifting lighter weights or body weight with more (20-30) reps to be aerobically efficient. Here, you aren't adding muscle mass, you're increasing endurance. (Think jumping jacks)
7. Power training builds muscle mass and includes lifting heavy weights or using body weight- for less reps, aiming for perfect form. Power training can provide a number of important benefits and is completely safe if the appropriate number of reps is used. Here the focus is placed on the quality of the lift instead of the quantity. (Think deadlifts, bicep curls etc)
If you're looking for a program that includes either or both of these methods, let me know! I have an arsenal of workouts for you to try!