Final answer:
For building strength and power, lower repetitions with heavier weights are recommended, with a typical range of 1-6 reps for strength and 2-6 for power, focusing on explosive movements. Additionally, the intensity of exercises should be progressively increased to continue muscle growth and strength gains.
Step-by-step explanation:
The number of repetitions for building strength and power will vary depending on the individual's training goals and fitness level. Generally, for maximum strength, lower repetitions with heavier weights are recommended, typically in the range of 1-6 reps. For building power, which is the ability to exert maximum muscular contraction instantly in an explosive burst of movements, the rep range is often slightly higher, around 2-6 reps, with the emphasis on the speed of the movement. To increase muscle mass, a moderate number of repetitions, typically 8-12, with sufficient weight can induce hypertrophy, which is the enlargement of muscle fibers. It is also essential to progressively increase the intensity of the exercise, which may include adding more weight, to continue to challenge the muscles and stimulate growth and strength gains.