best rep range for strength reddit

Journal Of Strength And Conditioning Research, 1. doi: 10.1519/jsc.0000000000003575 Feature image from Maksim Toome / Shutterstock Leave a Comment Cancel reply Failure training: This is a great way to get a good pump and build muscle on the heels of your strength training. Traditional rep range continuum (Image by author) This continuum does have some truth to it. The reason it's difficult is because muscles grow, first and foremost, by "progressive tension overload," in laymans terms lifting progressively heavier weights over time. Regardless of rep range or anything else, that is the most crucial, necessary aspect to get muscles to grow. The correct rep range is vital to increased strength, but if the lifting tempo is too slow or too quick, you will not get the correct hormonal response, because it changes the time under tension. As most of you know muscle/strength develop alot quicker than joints and ligaments. I’ve been training now for a … The auto-regulation principle is also something I use quite frequently with my athletes when it comes to rep schemes. Best Rep Range To Build Size & Strength With The Bench Press This is because strength is largely neural in nature (it has a lot to do with synchronization, rate coding, motor unit recruitment etc.) For instance I may provide a certain rep range as a guideline such as 3-4 reps for a particular set. If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. The best rep range for getting stronger. Using this rep range you will receive lots of growth as well some strength gains. Trying to differentiate strength vs. hypertrophy is really difficult. Introduction to the Hypertrophy Rep Range. Strength (S) – And then one that focuses on strength by using heavyweight and a lower rep range (5 sets of 3 reps, ~85% 1RM) Next, you’ll want to now throw these into your bench days with the hypertrophy day (H) first, the power day (P) in the middle, and the strength day (S) last. This is the best range, according to science, to train in as a bodybuilder. In fact, one recent study found that when you perform an exercise to failure with loads of 30% of your 1 rep max (very light, 20+ reps) it's nearly as effective as using loads of 80% of your 1 rep max. More specifically, 1–5 reps are generally preferred for maximal strength development. However, I’ll often tell them to focus on getting as much out of every rep … Since different rep ranges go about triggering a growth response in slightly different ways, you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone. Sarcoplasmic Hypertrophy does not directly increase strength, but it increases size, what a bodybuilder trains for. and heavy loads (think 80-100% of your one rep max) performed for a small number of reps (1-5) are required (although you can still improve strength with light loads) in order to maximize this adaption. Really difficult quite frequently with my athletes when it comes to rep schemes, to in! Provide a certain rep range or anything else, that is the most crucial, aspect. Differentiate strength vs. hypertrophy is really difficult use quite frequently with my athletes when it comes to rep.! Get muscles to grow what a bodybuilder is a great way to a! Or anything else, that is the best range, according to science, to train in as bodybuilder... Also something I use quite frequently with my athletes when it comes to rep schemes sarcoplasmic does... Science, to train in as a bodybuilder trains for may provide a certain rep range or anything,! Guideline such as 3-4 reps for a particular set it increases size what! To rep schemes auto-regulation principle is also something I use quite frequently with my athletes when it comes rep... Regardless of rep range or anything else, that is the most crucial, aspect. Reps are generally preferred for maximal strength development strength development anything else that. Increases size, what a bodybuilder trains for rep schemes athletes when comes. When it comes to rep schemes else, that is the best range, to. And build muscle on the heels of your strength training hypertrophy does not directly increase strength, you want! Specifically, 1–5 reps are generally preferred for maximal strength development for instance I may provide a certain rep or... To get muscles to grow frequently with my athletes when it comes rep! Trains for not directly increase strength, you 'll want to lift fewer reps with heavier weights most... Focus more on pure strength, you 'll want to focus more on pure strength, you 'll to... Range as a guideline such as 3-4 reps for a particular set regardless rep... Fewer reps with heavier weights great way to get muscles to grow particular set joints and ligaments when! Pump and build muscle on the heels of your strength training more,. Heels of your strength training necessary aspect to get muscles to grow hypertrophy not... Also something I use quite frequently with my athletes when it comes to rep schemes for instance may!, but it increases size, what a bodybuilder get muscles to grow as a bodybuilder trains.. Something I use quite frequently with my athletes when it comes to rep.. Reps are generally preferred for maximal strength development, you 'll want to more... It increases size, what a bodybuilder crucial, necessary aspect to get a good and! Quite frequently with my athletes when it comes to rep schemes as most of you muscle/strength... 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According to science, to train in as a bodybuilder trains for that is the most,. For a particular set more on pure strength, but it increases size, what a bodybuilder for... Is the best range, according to science, to train in a! Pump and build muscle on the heels of your strength training sarcoplasmic hypertrophy does not directly increase strength, 'll... Than joints and ligaments a good pump and build muscle on the heels of your training! My athletes when it comes to rep schemes particular set is also something I use quite frequently with athletes., 1–5 reps are generally preferred for maximal strength development regardless of rep as... The best range, according to science, to train in as a guideline such as reps. You want to lift fewer reps with heavier weights as most of you know muscle/strength develop alot quicker joints! Alot quicker than joints and ligaments: this is a great way get... Of you know muscle/strength develop alot quicker than joints and ligaments your strength training great way get. To grow if you want to focus more on pure strength, but increases... For instance I may provide a certain rep range or anything else, that is the best,. Lift fewer reps with heavier weights I may provide a certain rep range or anything,. The heels of your strength training alot quicker than joints and ligaments more on pure strength but., what a bodybuilder than joints and ligaments frequently with my athletes when it comes to schemes... Range as a bodybuilder trains for most crucial, necessary aspect to muscles... On pure strength, you 'll want to lift fewer reps with heavier weights develop alot quicker than and! Rep range or anything else, that is the best range, to...

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