drtbear1967
Musclechemistry Board Certified Member
People like to get hung up on the “ideal” number of reps per set when training for growth. Research has shown that there really is no “ideal;” you can grow in just about any repetition range as long as you train close to failure. Now, some repetition ranges will be better for improving strength or endurance due to the Principle of Specificity, so I’d use those ranges according to your goals. The ultimate takeaway is to both use a variety of repetition ranges, but to also note that you have plenty of freedom to train the way that YOU prefer. If you love a particular rep range, you can certainly still grow from it. I’d recommend periodizing repetition ranges throughout your training program for best effects, but that’s another topic for another time.
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Based on: Schoenfeld, B. J., Wilson, J. M., Lowery, R. P., & Krieger, J. W. (2016). Muscular adaptations in low-versus high-load resistance training: A meta-analysis. European Journal of Sport Science, 16(1), 1-10.
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Based on: Schoenfeld, B. J., Wilson, J. M., Lowery, R. P., & Krieger, J. W. (2016). Muscular adaptations in low-versus high-load resistance training: A meta-analysis. European Journal of Sport Science, 16(1), 1-10.
