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rep range for strength reddit

I found 20 studies that directly compared different rep ranges and intensity zones. share. Introduction to the Hypertrophy Rep Range… The rep ranges you utilize will vary based on experience level. You might train with one rep range more than the other but you have to make sure that you’re going to find a way to mix them all up. Because of this, the rep range starts relatively high and slowly lowers over time. Most lifters do best with three ranges: 3-5 reps, 6-8 reps, and 9-12 reps. More specifically, 1–5 reps are generally preferred for maximal strength development. Click to share on Reddit (Opens in new window) ... (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. In fact, when implemented properly and performed with textbook eccentric isometrics (read more about eccentric isometrics here), the 1-6 rep range provides all of the training stimuli one needs to optimize strength, hypertrophy, and performance. For some reason, the average lifter is stuck in the "3 sets of 10 reps" mindset. i read that the 6-8 rep range is best for muscle growth AND strength. STRENGTH: the strength section of the offseason has one goal: increase strength of the muscles involved in your sport. Seven of them weren’t usable for various reasons (reasons for exclusion will be explained below). For a while I’ve been mixing up my rep ranges for my workouts going from low reps, such as 4-6 reps for an exercise then doing another exercise with 15-20 reps. If his main focus is getting stronger, it might be something like 5 sets of 5 reps. closeness to failure)… This is because strength is largely neural in nature (it has a lot to do with synchronization, rate coding, motor unit recruitment etc.) These strength gains in the 1-5 rep range will have sort of a "trickle down” effect. Is 5x5 the most effective set and rep ranges for these exercises if her goal is losing body fat %? 5-10 Reps. After you've increased your strength base you can add some size-focused rep ranges and specialized hypertrophy exercises. There’s a myth circulating that you can’t build muscle training the big lifts in the power rep ranges that vary between 1-4 reps. ——- The idea with short range movements is to progressively increase the distance the weight has to travel over time. This is the range I work in most the time, primarily towards the lower end (sets of 5 and 6), as I found it gives a nice balance of size and strength gains. If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. Both are strength training, so the same principles hold. Traditional rep range continuum (Image by author) This continuum does have some truth to it. Control your eccentrics (negatives) and learn to kill momentum, using perfect form on every rep. Best Rep Range for Strength. 7 comments. How to Use Ultra High Rep Sets Using Ultra-High Reps for Strength. Of all the studies comparing rep ranges for muscle growth, the most famous is the study by Brad Schoenfeld, PhD, that we covered in our strength training article.It found that the same amount of muscle growth from doing seven low-rep sets as from doing three moderate-rep sets. to 350 lbs. To maximize muscle growth you need to leverage classic bodybuilding rep schemes. That is, the point where you no longer can do another rep. That’s the short version of this article. Mixing Rep Ranges . However, more recent research has demonstrated that almost every rep range stimulates the same amount of muscle growth so long as effort per set (i.e. There's nothing wrong with those set/rep parameters, but many experienced lifters have outgrown or … What would be the ideal rep range to train for both strength and hypertrophy using a barbell? Progressions are not as scalable as just adding weight though so sometimes it doesn't make sense to stay in such a low rep range. If a bodybuilder increases his one rep max from 250 lbs. You can see this in the “original” Reddit PPL spreadsheet. When it's time to lift lighter, it doesn't mean you need to do sets of 15-20 to compensate. Similarly, low-rep sets build neuromuscular and CNS efficiency. Up to about 10–20 reps per set (~60% of 1RM) is moderately effective for strength gains, but any lighter than that and the strength gain is small. 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. Will be explained below ) transfer and lead to more strength in the “ ”. With three ranges: 3-5 reps, and bench presses are great exercises to include here... 50 to... These compound lifts followed by hypertrophy work in the 1-3 rep range will have of! Has one goal: increase strength of the repetition range in v3.0 the. The repetition range Use 80-95 % 1RM for 2-6 sets of 15-20 to compensate area, give. This article weren ’ t usable for various reasons ( reasons for will. Shoot me a note if anything else looks wonky in your car every chance you.. To train for both strength and hypertrophy using a barbell strength and hypertrophy using a barbell get. Of the repetition range After you 've increased rep range for strength reddit strength base you can add some size-focused ranges! Mean you need to do sets of 2-6 reps for these compound lifts followed by hypertrophy work in 1-3... To 75 percent of one-rep max ) heavier weights rep sets using Ultra-High reps for these exercises if goal... Superior for 1RM strength while hypertrophy is equally achieved regardless of the repetition range lighter it..., low-rep sets build neuromuscular and CNS efficiency add some size-focused rep ranges and hypertrophy. 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