Training goal Training effect

Muscle strength
& Neural
Power, little hypertrophy

Strength
& Neural & metabolic
hypertrophy

Some strength
& Metabolic & neural
Hypertrophy
 Hypertrophy

Muscle local endurance

&
some hypertophy Metabolic
&
little strength
Percent of 1RM
Rep range TUT(s)
[Rep Max](%)

85~100 1~5 4~20

75~85 6~8

40~60

70~75 9~15
60~70 15~30 70~100
Seconds per rep(s)

1reps 4~20

2reps 2~10

3reps 2~6

4reps 2~5

5reps 2~4

6reps 2~3

6reps 7~10

7reps 6~8

8reps 5~7

9reps 5~6

10reps 4~6

11reps 4~5

12reps 4~5

13reps 4
14reps 3~4

15reps 3~4

15reps 5~6

20reps 4~5

25reps 3~4

30reps 3