Your training outcomes are largely dependent on your sets, reps and rest times. In this post, we explain how we use different rep ranges and what types of outcome they produce.
There are five rep ranges we use regularly.
These are:
1-3
3-5
6-8
10-12
15+
POWER/SPEED
To maximize speed and power, we use 1-3 rep ranges. This fully recruits the nervous system. With lights loads and high speeds, we produce power for sports like golf. With heavy weight, we focus on technique and pushing to non-failure
MAXIMAL STRENGTH AND CORRECTIVES
3-5 is a great range for correcting movement dysfunctions and making you a lot stronger. Corrective exercises and mobility exercises don’t need more than 5 repetitions, and a loaded bar at 5 reps has been a staple of high level strength programs for decades.we use this range to safely increase maximal strength. Most people find this range makes them feel really excited about weight lifting because it doesn’t require pushing to failure to get stronger.
STRENGTH/MUSCLE SIZE
6-8 reps is my personal preferred rep range. I have seen it gives the greatest gains in strength and muscle size out of any rep range. This requires pushing to failure.
MUSCLE SIZE/FAT LOSS
10-12 reps has been lauded as the “fat loss” rep range because it puts the muscles under tension for a longer amount of time-which means you do more work…there’s nothing magical here. This range requires pushing to total failure to get muscle growth results. Our facility will usually use this rep range with slow tempos to get the most out of the high rep exercise.
ENDURANCE
Anything over 12 reps falls in the same category - endurance. Muscular endurance exercise can be great for prehab exercise, cardiovascular fitness and using a lot of calories.
Our next article will dive in to mixing rest times with strength programs- and why they can make or break your results.
In good health,
Nate