-Diablo's Journal, 21 Jul 21

What Repetition Range Should YOU Train In?

1-3 Reps

•Best Uses:
•Develop basic strength by letting you practice on the specific conditions of
ultra heavy loads
•Near-mandatory for pre-competition in powerlifting and weightlifting

•OK for:
•General strength gains
•Not ideal SFRs(strength to fatigue ratios) at needed volumes for basic strength building maximization
•Not great for:
•Hypertrophy(muscle building)

3-6 Reps

•Best Uses:
•Develop basic strength by
•Letting you train heavy
•But with enough volume to drive max adaptations
•And keep fatigue in check
•OK for:
•Peaking strength(but not heavy enough)
•Hypertrophy(but poor SFR for hypertrophy volumes)
•Not great for:
•Mavimizing either peaking strength or hypertrophy
•Especially for advanced lifters in either pursuit
•This is why "5x5" is good for beginners, less for everyone else

Sets of 5-10 Reps

•Best Uses:
•Develop hypertrophy well, especially for faster-twitch fibers and large-amplitude movements
•Teaching technique
•Enough reps to practice but
•Not enough to degrade via fatiue, OK for strength but too light to be ideal
•OK for:
•Basic strength but a bit too light to be ideal
•Not great for:
•Peaking strength
•Isolation moves or low amplitude for hypertrophy
•Folks for who joint issues are limiting factor

Sets of 10-20 Reps

•Best Uses:
•Develop hypertrophy best on average
•Accomodate nearly all movement types, isolations, compounds, machines, barbells
•High volume hypertrophy training
•Great SFRs
•OK for:
•Targeting specifically faster twitch fibers
•Targeting specifically slower-twitch fibers
•Not great for:
•Strength development
•Folks that have under-developed technique
•As they'll tend to break down at higher reps
•Folks who can't get to low RIRs(reps in reserve or people who are not good at being able to push themselves yet)
•As it's easy to get really far from failure and still get tired and stop a set
•Slower twitch folks can just keep grinding the reps out

Sets of 20-30 Reps

•Best Uses:
•Hypertrophy training with isolations, machines
•Develop hypertrophy in the slower fiber types
•Continue hypertrophy while providing low joint stress
•Coming back to training after injury
•OK for:
•Targeting a broad range of fibers
•Providing medium-term(months) growth
•Not great for:
•Strength development
•Faster fiber focus
•Consistent growth year after year
•Folks that have under-developed technique
•As thye'll tend to break down at higher reps
•Folks who can't get to low RIRs
•As it's easy to get really far from failure and still get tired and stop a set
•Slower twitch folks can just keep grinding the reps out

I'm not going to type out the blurb on 30+ as they are not recommended outside of rehab settings.

https://www.youtube.com/watch?v=DupQfkoI-Sc

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2727 kcal

Fat: 65.65g | Prot: 211.39g | Carbs: 355.43g.   Breakfast: Apples , Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Dannon Light & Fit Greek Yogurt - Vanilla (170g), Blueberries, Buffalo Wild Wings Grilled Chicken Wrap. Lunch: 1% Fat Milk, Post Fruity Pebbles, Giant Eagle Fruity Burst, Quest Chocolate Chip Cookie Dough Protein Bar, Mighties Kiwi, Apples, Fairlife Nutrition Plan Vanilla. Dinner: American Dream Nut Butter Breanne's Blend Cookie Batter, Luxury Brand Bow Ties, Hood Mini Ice Cream Sandwiches, American Dream Nut Butter Breanne's Blend Cookie Batter. more...