What's with the numbers?

​I was discussing what the numbers mean regarding rep schemes and strength building when exercising.  Ultimately, we want to get as much bang for our buck so if you are lifting and not sure why you could be putting yourself at risk for injury and bad coaching. It all comes down to goals, muscle confusion and growth as an athlete both physically and mentally. 
 
Max Strength and Size:

Rep parameter: 
Working at 80% 1RM could include reps @ 8x3, 10x3, 12x3, 7x4, 8x4, 9x4.  You would want to add this into your normal workouts 2-4 times per week.  When working here rest of 3 minutes in-between sets is important.

Size without Max Strength:

Rep Parameter:  Again working at 80% 1RM could include reps @ 6x6, 4x12, 5x10.  Rests are shorter here about 2 minutes in-between set.  You would want to add this into your normal workouts 2-4 times per week.
 
There are many similarities between these two models and often overlap without realizing it.  Watch out for overloading the bar to heavy 90% or more of 1RM.  This will become to taxing and possibility for injury is at a greater risk. 

Fat Loss:

Rep Parameter: 4x6, 4x8, 5x5, 5x6
Even in fat loss, we work at 70 to 80% 1RM.  Rest is much shorter at 60-90 seconds.  Adding this method to you normal routine 2-3 times per week.   This will work on definition and decrease fat mass around the muscle tissues. 

Another possible rep parameter is 10x3 principal @ 80% 1RM.  This is where you can work 3 to 4 different lifts resting 45 seconds between.  Then adding in 10 minute Metcon of sprints or jump ropes to help maintain a high cardio output.    This will allow an athlete to make remarkable gains in both muscular definition and cardio fitness, burning higher calories and increasing ones Vo2Max.
 
In workouts other than isolated strength, some of the same principals apply however there are some key parameters to try out to increase greater gains and improvements. 

Descending rep schemes allow for strength and conditioning.  These reps can look like, 10-1, 21-15-9, etc.

OTM or OT2M also helps create a workout of max power and strength.  Be creative and have fun!  An example might be, Odd minutes- 2 heavy dead lift 75-80% max, even minutes -10 burpees.

Super set are higher rep counts while pair a strength and body weight movement….this is a great burner.  The workout can extend up to 30 minutes with something like this.
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It is here where a trainer can be creative.  By creating engaging workouts, it keeps the athletes performing at their best.  It will push them to a new cardio and muscular strength and endurance level. 
 
Things to watch out for……a trainer that loves burpees