Question: I’ve read that the best way to get bigger and stronger is to train exclusively in the 8-12 range like bodybuilders.Then I turn around and someone is telling me that I should go heavy and only train in the 1-5 rep range for the best gains in size and strength. 3 Different Rep Ranges for Strength, Hypertrophy & Endurance. If you go from 200 lbs for 12 reps on the Squat, to 300 lbs for 12 reps, odds are you built more muscle. DIAKADI trainer, Ross Steiner, had this to say about training for power: "Think Olympic-style lifting: Snatch, Cleans, Jerks and their derivatives. Athletes sometimes lift for maximal strength to increase their force production and power output. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. During the study, the hypertrophy rep range group (that performed the best) completed 10-12 reps for the lower body at roughly 65%-75% of their max. Not only will this produce a level of training intensity that few iron game warriors have ever experienced, it will also produce an incredibly potent training stimulus as each repetition will be triggering functional strength and hypertrophy, not to mention improving body mechanics and neuromuscular efficiency. However, I’ll often tell them to focus on getting as much out of every rep as possible. We love the strategy Dr. Brad Schoenfeld suggests: "Cycle periods of low-rep training and high-rep training into your overall program, while progressively trying to increase your strength and perfect your exercise form every time you lift.". But that weight is not optimal for strength building. These genetically gifted specimens are accustomed to going through just about every training routine and protocol you could imagine as they’ve been “training” for a better part of their lives. Overall, remember that your muscles will eventually adapt to any training routine if you don't change things up from time to time. Sample Program for Mass and Strength Learn more about oblique slings in full article…, Merry Christmas & Happy Holidays. When analyzing the data, I found that the recommended combination of variables to train for maximal strength were 2 to 6 sets of 1 to 5 repetitions, using an intensity of 85 to 100 percent of 1RM performed as quickly as possible in the concentric phase—which won't be very fast considering the high intensity—and controlled in the eccentric phase. However, it may be possible to build just as much muscle with a higher endurance rep range as well as a lower strength-building rep range. The same holds true if you’re going for hypertrophy (muscle growth) versus muscular endurance. Since strength gains were greater with heavy loads in both studies, it can be concluded that low-rep training is best for maximizing strength regardless of volume load. If you read to the end, you'll discover the best rep range for YOU and how to achieve your goals faster. Rep Range (Edit: This link is no longer valid, however, this chart covers the same ground, and it's by the same authors.) This is something I witness time and again with my pro athletes who train with me for the first time. Simply put, never sacrifice form or the effectiveness of a repetition simply for the sake of performing more total repetitions. It also goes into depth on the subject, and I recommend reading it through. If you train with the recommended variables, will you look like a bodybuilder? Let's think about what you're putting in. In essence, higher reps sets would be impractical as it would be nearly impossible to attend to the same level of detail, focus, and intensity for more than a brief duration. So if an athlete is performing 5 reps, each rep should not take more than 4 seconds to complete. Training for hypertrophy is training to maximize muscle size. Cluster Sets: A Simple Way to Add Strength and Power, Agility Training: Set Up Progressions for Reaction Success, Get Faster for Any Sport With This 12-Week Speed Workout. In contrast, the typical repetition performed by most athletes including seasoned lifters is usually 1-3 seconds at best. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. Women have significantly lower testosterone levels than men, and hormones are another factor in an individual's propensity for bulk. Volume is key, and there is naturally going to be a plateauing of strength and therefore weight increase as you wish to make progress faster than your strength allows. For my athletes, we love working a variety of Cleans into our program. To maximize muscle growth, I recommend that you do most of your training in the medium rep range and focus on strength. Table 3 below shows what the certification authorities and Eric Cressey recommend to achieve maximal strength. As a result the standard for performing most movements involves garbage reps with very little attention given to the proper execution of each repetition, not to mention the goal of each repetition itself. If you’re looking for a tool that teaches you how to customize your own training programs using a variety of training methods, check out my Complete Templates Series. If you are interested in learning how to do Olympic-style weight training, I recommend that you first seek out an experienced and qualified coach to teach you these lifts. In other words, the 1-6 rep range provides nearly every form of training stimulus one needs from resistance training while simultaneously ingraining proper body mechanics rather than sloppy form and dysfunctional movement. Here's Why, 4 Split Squat Variations That Build Strong Legs, Lee Boyce's Tips for Perfecting the Dumbbell Single-Arm Row, Jabrill Peppers Might be the Most Jacked NFL Prospect in the Country, Struggling with Deadlifts? High-level athletes tend to participate in Olympic-style weight training, since it requires moving heavy weights in a ballistic (very quick) yet controlled fashion. This goal is typically for aspiring bodybuilders, who want to produce muscles that are as large as possible (or individuals who want to look good at the beach). DIAKADI trainer Chris Dovale shared his expertise on training for hypertrophy, coupled with training for strength: "If one wants to add strength and size, what is the best route—to train like a powerlifter to gain strength, or to train like a bodybuilder to gain size? Best rep range for building strength and muscle - 6-8 6-8 is really the best rep range for building strength imo after 2-3 years of lifting. Although there is a bit of overlap between these 3 rep ranges. In other words, performing a properly executed eccentric isometric. However, if you’re an average guy that isn’t a genetically blessed god you should be lifting in the single digit … The Perfect Rep range for muscle bulk and hypertrophy is 6 to 12 repetitions per set with upper body performing best between 6-9 reps and lower body at higher 8-12 reps per set.. A fast recap of intensity principle: As you know muscle hypertrophy depends on training intensity.And to build muscle mass you need to train in the range of 65 to 85% of your one rep maximum. The 3 mechanisms of muscle growth and how they're influenced by rep ranges. Check out Table 3 below for the full details from your favorite experts. In other words, the 1-6 rep range provides nearly every form of training stimulus one needs from resistance training while simultaneously ingraining proper body mechanics rather than sloppy form and dysfunctional movement. How Many Sets and Reps Should You Really Do? One of the most common workout questions fitness enthusiasts have is “How many reps should I do?” The shortest possible response with the most accuracy is: 4-5 reps to get stronger, 8-12 reps to build muscle, and 15-20 reps for endurance. As I did in my last post, on the ideal foot position for the Squat, I gathered research-based recommendations on weight training variables from the leading certification authorities, ACSM, NSCA and NASM. 2. For example, if your primary goal is to increase your power, then the number of reps you should do for a particular exercise is different than if your main objective is strength. It’s typically not until their 2nd and 3rd and sometimes even 4th sets that they’re really locked in and triggering the desired training response. Another way to think of this is rather than focusing on a specific number of reps that must be completed, focus instead on inducing the strongest training stimulus from each and every repetition whether you reach 1,2, 3, or 6 reps.  Keep in mind, just a few sets of several properly-executed eccentric isometric reps will do more to stimulate strength, hypertrophy and performance improvements than any number of high-volume garbage-rep sets. This is something expert strength coaches Christian Thibaudeau, John Rusin, and Vince McConnell as well as world-renowned kinesiologist Stuart McGill, have also discussed over the years. Training for power is about maximizing the ability to use strength quickly. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Here at DIAKADI, you can talk with Allan Mateo or Ross Steiner. Generally speaking, these two go together—the stronger you get, the bigger you’ll get. Instead of focusing on mindlessly completing a desired rep range, the goal should be to optimize each and every repetition of every set by producing the most potent training stimulus possible with maximal muscle recruitment on every single rep. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. Something else to keep in mind is the time under tension involved during properly executed repetitions in comparison to garbage reps. A proper rep using a methodically executed eccentric isometric protocol will take anywhere between 5-8 seconds to complete. Best Set & Rep Scheme: 3 x 20; Reasoning: A set and rep scheme of 3 sets of 20 reps allows the lifter to work for extended periods of time, thereby improving muscular endurance. When proper mechanics are employed no such strategies are needed and in most cases they are actually counterproductive. WORKOUTS 6 to 12 reps has been the standard recommended rep range for hypertrophy or adding size. Control Group To accurately gauge each group’s starting intensities for their sets, rese… This should be done at least two times per week for each muscle group. Check out Table 2 below for the full details from your favorite experts. Early Sampling: Which is Better? Simply put, focus on quality of reps rather than quantity of reps. The auto-regulation principle is also something I use quite frequently with my athletes when it comes to rep schemes. After that, do volume training on your accessory lifts that complement the main lift. If you want to get bigger, the MAJORITY of your training should take place within the 6 … | However, this requires a change in training mindset as well as a complete overhaul of one’s training approach. Lastly it’s important to point out that while a majority of my training and that of my athletes involves the 1-6 rep range I still do periodically use higher reps primarily during finishing sets of isolation type exercises such as bicep curls, leg extensions, and lateral raises. In essence, the concept and overall perception of what a traditional strength training rep should entail has become so bastardized, flawed, and distorted in mainstream fitness that junk reps have become the norm while properly executed reps with optimal motor control have become the rare exception. (Note: A clean foundation of proper form at slow to moderate speeds must be achieved before advancing to higher speeds.). Read more about my periodization approach here. Using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance: Strength training entails lifting heavy loads for low reps. Most individuals cannot comprehend how only 2 reps with a light load could produce an adequate training stimulus. Low Load: High Repetitions | 3 sets of 12 reps (36 total reps) 4. BODYBUILDING It's the best chart available on rep ranges. Simply stated, specificity means that your training must be specific to the goals you want to achieve. Maximal strength is the maximum amount of weight one can lift in a single repetition. What do you want to get out of your workouts? If you are trying to develop power (a combination of speed and strength), the recommended rep range is 2-4 explosive reps for 2-4 sets at 90% of the 1 rep max. This is the main rep range people suggest you use. INTENSITY This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. It also requires the lifter to pay attention to their form, body mechanics, and muscle mind connection on each and every repetition rather than being zoned out like a brain-dead zombie. In addition, I polled the informed opinions of in-house DIAKADI specialists and other specialists in the fitness community (as set forth  in their published works) regarding each training goal. Try These Alternative Exercises, Try the Lat Pullover Exercise for a Bigger and Stronger Upper Body, Why You Should Do Good Mornings to Strengthen Your Glutes, Hamstrings and Lower Back, How to Properly Plan and Track Your Workouts. Let’s go back to the previous study. Lifters should rest roughly 2 to 5 minutes between sets, and generally workouts should be performed 2 to 4 times per week. Unfortunately, lifters focus solely on the amount of reps and sets they complete. Here's what you'll learn: The "best" rep ranges for strength, muscle growth and endurance. Muscle size is almost perfectly correlated with muscle strength, so the rep ranges that are best for helping us gain muscle size are also the rep ranges that are best for helping us become stronger. Failure to do so is ultimately what leads to ineffective garbage reps that wreak havoc on the joints while doing little if anything to stimulate an ample training response. More specifically, 1–5 reps are generally preferred for maximal strength development. While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. After synthesizing the information from the certification authorities, including hypertrophy specialist and celebrated author Dr. Brad Schoenfeld, I found the combination of variables that most of our experts suggest will best achieve the goal of muscle hypertrophy is 3 to 5 sets of 8 to 12 reps, at an intensity of 75 to 85 percent of your one-rep max (1RM), performed with roughly a 2/0/2/0 tempo and with 30 to 90 seconds of rest between sets. 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