If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. 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. However, I’ll often tell them to focus on getting as much out of every rep … 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. The auto-regulation principle is also something I use quite frequently with my athletes when it comes to rep schemes. Traditional rep range continuum (Image by author) This continuum does have some truth to it. Best Rep Range To Build Size & Strength With The Bench Press Failure training: This is a great way to get a good pump and build muscle on the heels of your strength training. The best rep range for getting stronger. For instance I may provide a certain rep range as a guideline such as 3-4 reps for a particular set. More specifically, 1–5 reps are generally preferred for maximal strength development. As most of you know muscle/strength develop alot quicker than joints and ligaments. Using this rep range you will receive lots of growth as well some strength gains. 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. This is because strength is largely neural in nature (it has a lot to do with synchronization, rate coding, motor unit recruitment etc.) Trying to differentiate strength vs. hypertrophy is really difficult. Journal Of Strength And Conditioning Research, 1. doi: 10.1519/jsc.0000000000003575 Feature image from Maksim Toome / Shutterstock Leave a Comment Cancel reply This is the best range, according to science, to train in as a bodybuilder. I’ve been training now for a … 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. 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. 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. Introduction to the Hypertrophy Rep Range.
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