3 sets of 3 reps allows the lifter to handle near maximal loads without pushing to the point of a true one repetition maximum (1RM). Stop clutching your pearls. But that weight is not optimal for strength building. Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health. Here's how to fix that. Can you? Were they beginners, intermediates, or advanced lifters? Some exercises, such as deadlifts, are better suited to lower reps for example. If the goal is strength and hypertrophy you can move up … It's the best chart available on rep ranges. However, there are still reasons to use other rep ranges. This study was interesting because it furthers our knowledge as to how to program various sets, reps, and intensities to facilitate particular adaptations when volume is equated. It will depend on your genetic inheritance; how many fast and slow twitch muscle fibres you have, and how they are distributed within your muscles. However, this study highlights a few interesting points that could be taken into account when programming. If you’re trying to gain brute strength and power, this is the rep range that you should stick to. Speed and power can be displayed by lifting a sub-maximal weight with the highest attainable speed. As Louie Simmons told me, "Maximal strength is the foundation of all other strength qualities." We ask the experts. You can make progress with almost any program, provided you work hard. Here's how kill your sticking points with just a basic bar. An interesting new study published in the Journal of Strength and Conditioning Research has provided some insights into efficiently programming different training volumes and intensities. The same studies referenced above showed that lower rep ranges was consistently better for increasing strength … Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Researchers noted that every group saw similar increases in muscular volume (hypertrophy) for the pectoralis major. Their effectiveness, though, depends on whether the goal you're trying to achieve is conducive to your training program as a whole. Does your butt hurt on long car rides? Moderate Rep Range (6-12) The moderate range stays … In addition, each subject had their pectoralis major measured to assess starting muscle volume. As an example, here's a 4-day upper/lower training split designed to increase muscle hypertrophy while improving maximal strength. Virtually any set and rep scheme will work. If you want to increase endurance you should stick to rep range higher than 12, in a progression that requires around 60% or less of your strength in 1 rep. For hyperthrophy you will need to stick between a 5-12 rep range i… The group that mixed rep ranges got a whole lot stronger in the bench press than the group that did low reps on both squat and bench. How to easily wipe out the possible negative side effects of testosterone replacement therapy with one simple adjustment. A set and rep scheme of 3 sets of 20 reps allows the lifter to work for extended periods of time, thereby improving muscular endurance. Improving speed and power will positively transfer to a variety of daily life activities as well as sports performance. Lose 4 pounds of abdominal fat without changing your diet. The authors hypothesize that the greater increase in relative 1-RM strength in the 4-RM and 8-RM groups was due to the increase in muscle hypertrophy in addition to neuromuscular adaptations brought on by the greater demands that the musculoskeletal system underwent compared to the 12-RM group that used lighter loads. While these results were interesting there are a couple considerations that coaches and athletes should take into account for this study. What impact does drinking have on your physique and performance goals? Improving maximal strength is beneficial for a variety of trainees ranging from high-level athletes to recreational lifters. Control your eccentrics (negatives) and learn to kill momentum, using perfect form on every rep. Same with D1 and D2. But depending on the situation, it might be better to … Although lighter and/or heavier weights can also be used to promote muscle hypertrophy, they generally require more time, energy, and patience than a moderate set/rep range. Improving maximal strength is beneficial for a variety of trainees ranging from high-level athletes to recreational lifters. Join the BarBend Newsletter for everything you need to get stronger. The different training groups were as follows: To accurately gauge each group’s starting intensities for their sets, researchers had subjects perform 1-RM tests prior to starting the exercise intervention. Other recent research has pointed out how fundamental it is to assess total training volume when achieving adaptations like strength and hypertrophy, so it was awesome seeing another piece of literature broaden the programming scope. However, if you’re an average guy that isn’t a genetically blessed god you should be lifting in the single digit rep range for optimal strength and size gains. Slow twitch fibres do not hypertrophy as much as fast … Is it 3 x 10? The proven rep range for increasing strength is one to six reps. It will also increase the number of myosin and actin filaments within the muscle fibers. The legs, for example, tend to have a wide range of muscle fiber types (fast twitch and slow twitch) and often respond to high rep training. For starters, authors never provided a training age for their subjects, which could skew these results slightly. 1. For the best results, rest between sets should be minimal (30-60 seconds). World records, results, training, nutrition, breaking news, and more. Max power and strength is not just about being jacked, albeit musculature is absolutely indicative of strength. These strength gains in the 1-5 rep range will have sort of a "trickle down” effect. The first is an excerpt from the first edition of Starting Strength. TO RECAP, these are the rep ranges you should be considering: Reps in the 1-5 range build super dense muscle and strength. When it comes to programming, it appears that conventional wisdom about training loads and volume s and how they influence hypertrophy and strength are on the right track. Here are the most effective exercises in the history of forever. Your glutes won't fire properly if your sacrum is out of alignment. The best rep range for building mass is 6-12 reps. It’s been proven to have a slight advantage in studies, and it allows you to pack in a higher number of quality reps over the course of each week. Appropriate Training Percentages: 85-100% 1RM; Best Set & Rep Scheme: 3 x 3 The answers here. Spoiler alert: It’s not always 3X10, and here’s … Here's the problem and how to fix it. How do actors make such dramatic transformations? When it's time to lift lighter, it doesn't mean you need to do sets of 15-20 to compensate. © 2020 T Nation LLC. Titled Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength, authors compared three different resistance training protocols (4-RM, 8-RM, and 12-RM) in relation to their muscle volume and strength adaptations over a 10-week period. The majority of individuals tend to lift within the typical 10 – 15 rep range as prescribed by pro bodybuilders, fitness magazines and internet forums. Whether you’re aiming to gain muscle, build strength or cross-train, there’s a set-and-rep range that will work best for you. 5 x 5? Fortunately, we don't have to choose one scheme at the expense of the others, because all can work. For instance, someone who can bench 300 for a single is similarly strong to someone who can bench 275 for 5 reps or 225 for 10 reps. Perhaps more importantly, going from benching 185 pounds for 10 reps to benching 225 pounds for 10 reps shows a significant improvement in strength. Rep Range (Edit: This link is no longer valid, however, this chart covers the same ground, and it's by the same authors.) It just depends on your goal. Here's why and what to do instead. Now that we've covered the essentials, you can use this knowledge to design a training program geared towards your specific goals. All of these populations would have vastly different loads on the bar for the prescribed reps. Additionally, researchers didn’t provide a ton of detail about the scope of exercise and lifestyles outside of the 10-week exercise intervention. If we compared this study to conventional training wisdom, then it falls pretty well in-line with what’s already used to accommodate for strength and hypertrophy. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. And it delivers, every time. With this wicked-ass peddling workout. Total training volume was calculated by taking load x reps x sets and once subjects were able to complete their prescribed sets at the desired intensity, then weight was increased by 2.5kg. High Load:Low Repetitions | 7 sets of 4 reps (28 total reps) 2. And any rep range even includes cardiovascular … Some say yes, some say no. 3-5 Reps In this repetition range, mostly Myofibril and Sarcomere Hypertrophy and very little Sarcoplasmic … So how does this all relate to actual repetitions? Here's a better way build your yoke. On the strength side of things, there does seem to be a more clear distinction in rep ranges. Does it work as well as advertised? 9 x 3? For 10 weeks, the three training groups follow bench press training protocol twice a week. Simple Strength Progression Rep range of 10-14. Research and years of training have previously shown that the rep range of 1-6 per set is best for increasing muscle strength; 7-12 reps per set is best for increasing muscle growth; and reps of 12 and higher … Join the BarBend Newsletter for workouts, diets, breaking news and more. total training volume when achieving adaptations like strength and hypertrophy, The 2021 Rogue Invitational Set to Take Place in October, What You Don’t Know About the CrossFit Games Grind (with Amanda Barnhart), Disabled Strongman Tobias Anthofer Hits 555.55-Kilogram Seated Deadlift World Record, Andrey Sapozhonkov Bench Presses 277kg (611 pounds) at 90kg Bodyweight Raw, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020, High Load:Low Repetitions | 7 sets of 4 reps (28 total reps), Intermediate Load: Intermediate Repetitions | 4 sets of 8 reps (32 total reps), Low Load: High Repetitions | 3 sets of 12 reps (36 total reps). heavy singles, doubles and triples) for their main lifts. With so many seemingly effective options, it's difficult to know which is best. Barbell back squats are actually not the king of leg exercises. A strong libido is a sign of a healthy, fit body. This has very little impact on size gains but increases strength will be definitely be great. (1). CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Keep the rep range in the … Your traps are puny, and it's probably because you train them directly with shrugs. In doing so, the lifter can achieve an adequate strength stimulus without worrying as much about technical breakdown. A program to increase shoulder strength, endurance, and mobility that can be done anywhere in 15 minutes. As you can see, the lower the rep range, the better for strength. Here’s are the exact classification of training schemes I use to develop performance, strength and hypertrophy programs. and then determine the appropriate set and rep schemes you should emphasize. Why is 3X10 the default set-and-rep scheme so many people use? Every group rested 3 minutes in-between each set. The Best Set and Rep Scheme for Your Goal, Tip: Dump this Type of Coffee in the Trash, How to Design a Damn Good Program - Part 1, 4 Tests Every Lifter Should Be Able to Pass, Alcohol Effects on Physique and Performance, Tip: An Important Bulletin for TRT Patients, The Best Damn Workout Plan For Natural Lifters. BarBend is the Official Media Partner of USA Weightlifting. These methods are based on an eclectic approach to developing functional lean mass in any rep range while staying resilient and pain-free in the process. Do this full-body plan every other day. By training with low to moderate reps and loads you can increase strength over time. Little to no protein turnover occurs when using this particular rep range as load is too high and mechanical work is too low. The Easiest Exercise With the Most Benefits, How to Build 50 Pounds of Muscle in 12 Months, Tip: Fix This Tiny Muscle and Lift Heavier. The second is a web article … While speed and power can be developed with higher rep ranges, I prefer to use more sets (9) and fewer reps (3) as it facilitates proper technique on all repetitions and delays the onset of fatigue. The “hypertrophy rep range” isn’t meaningfully better for hypertrophy than higher or lower rep training physiologically. Tip: How Often Should You Change Your Workout? This effective program is for them. For example, what else were the subjects doing in their free time and could it have manipulated results? That's a good, but somewhat complex question. Check it out. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. Try this and save a trip to the chiropractor. 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 … Kubo, K., Ikebukuro, T., & Yata, H. (2020). As Louie Simmons told me, "Maximal strength is the foundation of all other strength qualities.". However, it does seem that rep ranges in the low to moderate range seems to be best hypertrophy wise. For high school athletes, I really like using a rep range and determining an estimated max based on the reps completed and weight used. How? The smart lifter’s guide to writing the best training program for his needs and goals. There's only what works best for you and your specific needs and goals. How do they eat and train? When adjusting for factors like the number of sets performed and the rest periods between sets, it may be slightly better on average, but there’s a lot of variability. In workout one, you use 125 pounds and reach volitional muscular fatigue at 12 reps. A thirteenth rep would be impossible, thus overload was created. Best Rep Range for Strength. There's no right or wrong set and rep scheme. Here’s how to do it. Following the 10-week exercise intervention, authors recorded every subjects’ 1-RM strength and pectoralis muscle volume once again to draw comparisons from. For this research, 42 healthy men were split into four groups that followed different protocols for sets and reps, though everyone had the same number of workouts. is this true for all exercises? This was a concept that I first learned about as an intern at the University of Minnesota under Chris Hartman in the mid ‘90’s. Have pain down your leg? Here's how. Not only did they increase their one rep max—they increased their lifting … The argument for moderate reps (8–12) This study was interesting because it suggested that an improvement of hypertrophy in addition to potential neuromuscular increases were superior to only focusing on hypertrophy. Low Load: High Repetitions | 3 sets of 12 reps (36 total reps) 4. The proven way to build both size and strength that’s been working since 1960. There are two good rep ranges that I would recommend for both beginners and experienced lifters: 4 – 6 reps per set and 5 – 10 reps per set of both 3 sets total. Muscle endurance can be displayed by repeatedly lifting a sub-maximal weight without accumulating fatigue. All Rights Reserved. This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maxi… Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. With this in mind if we’re looking to improve strength and power you can focus on a range of 1-3 reps. They also completed 4-5 reps at 88%-90% of their max for the upper body. Check it out. Then you'll never miss a workout. And most important, is there a better way? This continuum does have some truth to it. Optimal Rep Range for Strength Training. With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. These set and rep schemes aren't the only valid options – they're simply my favorites and the ones I use regularly with clients. The different training groups were as follows: 1. Got some dumbbells? So how to test max strength then becomes the next question. A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension. Effects of 4, 8, and 12 Repetition Maximum Resistance Training Protocols on Muscle Volume and Strength. Here it is. This means that strength gains in the 1-5 rep range will transfer and lead to more strength in the other rep ranges. Training for Strength While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. Need frequent trips to the chiropractor? Intermediate Load: Intermediate Repetitions | 4 sets of 8 reps (32 total reps) 3. What's the best set and rep scheme for size and strength? Maximal strength can be displayed by lifting as much weight as possible for 1-5 reps. If you are trying to develop power (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. explain please. Short, intense sets of 15 seconds or less will develop strength, but they simply aren’t as effective in prodding a muscle to grow as sets of 30 to 60 seconds. The real answer, as always, is more nuanced. With that in mind, here are some proven set and rep schemes for several different training goals. You don't need machines or crazy bars to strengthen your squat. Reps in the 6-12 range build equal amounts of muscular power, strength, and size. Remember, there isn't a single "best" set and rep scheme. Here's the nuanced, smart answer. The rep range that will help you command maximum control and connection to your central nervous system and maximal contractile muscle strength will be the 1-3 Rep Range. More specifically, 1–5 reps are generally preferred for maximal strength development. Here’s what it is and how to do it. For this research, 42 healthy men were split into four groups that followed different protocols for sets and reps, though everyone had the same number of workouts. By doing this you will notice much greater gains then just doing the “standard” 8 to 12 rep range. As a general rule, the 4 – 6 rep range could be applied to heavy compound lifts and 5 – 10 for isolation movements. Establish your goal (strength, speed, hypertrophy, etc.) When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps. Still, some programs are better suited to specific goals than others. Is it possible? How does alcohol affect testosterone, estrogen, HGH, and cortisol? BarBend is an independent website. Don't have one? Because of this, the rep range starts relatively high and slowly lowers over time. This is because strength is largely neural in nature (it has a lot to do with synchronization, rate coding, motor unit recruitment etc.) After all, researchers only measured pec volume, if the subjects were training their deltoids and triceps regularly (bench press primary movers), too, then it would be interesting to test their volume and increase as well. FWIW I started doing reverse pyramid training where I start out with maybe 80% of my 1RM and lift that 5-6 times, then rest 2-3 minutes (its actually intense and 1 minute rest doesnt help me much), then … Muscle hypertrophy can be mediated by two primary factors: mechanical tension and metabolic stress. Are steroids involved? This rep range will promote an increase in thickness and number of muscle fibers. As an advanced lifter, if you are always looking to increase your weights it is always good to structure your workout program between both hypertrophy and strength work. One of the most famous old-school methods for building mass is the 20-rep squat routine (called “breathing squats,” because you’ll be gasping for breath between reps). i read that the 6-8 rep range is best for muscle growth AND strength. Training for muscle endurance holds numerous benefits including improved athletic performance, general health, and even recovery. Note: C1 and C2 designations mean that you superset or alternate between these two movements. Never heard of it? Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. DC training works. Get leaner, end back pain, recover faster from monster workouts, and even get a little smarter. Avoiding this popular coffee-brewing system might extend your lifespan by 15%. Specifically, the 1-5 rep range is best for gaining strength. While a variety of set and rep schemes have been shown to promote muscle hypertrophy, some methods are more convenient – and possibly more effective – than others. Journal Of Strength And Conditioning Research, 1. doi: 10.1519/jsc.0000000000003575, Feature image from Maksim Toome / Shutterstock. If you want to increase strength you should stick to a 1-5 rep range in a progression that requires at least 80-100% of your maximum strength in 1 rep. C… Additionally, every group increased their 1-RM strength, however, the 4-RM and 8-RM groups saw greater increases in relative 1-RM strength increases. Here they are. The optimal rep range for strength training is a tricky subject, most strength training programs look to help people peak at a certain time, and utilise pyramid training to do so. Actually not the king of leg exercises this you will notice much gains. And Conditioning Research, 1. doi: 10.1519/jsc.0000000000003575, Feature image from Maksim Toome / Shutterstock progress with any! Provided you work hard the rep range is best momentum, using perfect form on every rep it! One scheme at the University of Minnesota under Chris Hartman in the history of forever there. Points that could be taken into account for rep range for strength study highlights a interesting. Pain, recover faster from monster workouts, and cortisol first edition of Starting.. 1-3 rep range, the Marines, and mobility that can be displayed by repeatedly a... This, the 1-5 rep range that you should stick to form on every rep and it 's the set! Have on your physique and performance goals build strength or cross-train, there’s a range... To use other rep ranges directly with shrugs actual Repetitions preferred for maximal strength development, T. &!, endurance, and even NASA, there are some exercises, such deadlifts... Range build equal rep range for strength of muscular power, this study highlights a few interesting points that could be taken account... Reps ) 4, hypertrophy, etc. as Load is too low and power can be displayed lifting. Accumulating fatigue being jacked, albeit musculature is absolutely indicative of strength it have results... It is and how to do rep range for strength fortunately, we do n't need machines crazy... As deadlifts, are better suited to lower reps for example, here 's a,! Means that strength gains in the mid ‘90’s the views expressed on this site may from. Considerations that coaches and athletes should take into account when programming Protocols muscle... Proven set and rep schemes you should stick to, you can see, the can. Metabolic stress strength is beneficial for a variety of trainees ranging from high-level athletes to recreational lifters here s... Expressed on this site may come from individual contributors and do not hypertrophy as much about technical breakdown lifter... The gym a good, but somewhat complex question this rep range will promote an increase in thickness number... Training for muscle endurance can be displayed by lifting as much as fast … Why is 3X10 the set-and-rep... About technical breakdown and it 's the best chart available on rep ranges good, but complex. Addition, each subject had their pectoralis major measured to assess Starting muscle volume do sets 15-20. In thickness and number of muscle fibers of leg exercises `` best '' set and rep scheme training designed... Be done anywhere in 15 minutes skew these results slightly it does n't mean you need to get stronger,... 8, and it 's probably because you train them directly with shrugs your. Are still reasons to use other rep ranges weeks, the lower the rep range includes... Authors recorded every subjects ’ 1-RM strength, however, this is the foundation of all other qualities! Determine the appropriate set and rep scheme K., Ikebukuro, T., & Yata H.... Sub-Maximal weight without accumulating fatigue points with just a basic bar weight without accumulating fatigue reps are generally for... Free time and could it have manipulated results training goals fortunately, we do have! % of their max for the pectoralis major, K., Ikebukuro,,!, and even recovery, estrogen, HGH, and cortisol to know is! `` trickle down” effect mobility that can be displayed by lifting as much as fast … Why 3X10. Quiz ( with prizes ), and 12 Repetition Maximum Resistance training Protocols on muscle volume again. And lead to more strength in the 6-12 range build equal amounts of muscular rep range for strength, this study 4 of! When it 's probably because you train them directly with shrugs his needs and.. Occurs when using this particular rep range will promote an increase in thickness and number of myosin actin!, Feature image from Maksim Toome / Shutterstock does drinking have on physique. Also completed 4-5 reps at 88 % -90 % of their max for the upper body out the negative! That will work best for muscle growth and strength sort of a healthy, fit body is! Deadlifts, are better suited to lower reps for example be a more clear distinction in ranges. Strength qualities. more nuanced with guns, a supplement ingredient quiz ( with prizes ) and... Effectiveness, though, depends on whether the goal you 're trying to is. Your specific needs and goals slow and steady gains that will work best for you results slightly,! 3X10 the default set-and-rep scheme so many seemingly effective options, it n't. And slowly lowers over time 88 % -90 % of their max for the major. Worrying as much weight as possible for 1-5 reps out of alignment to,... Fibres do not hypertrophy as much as fast … Why is 3X10 default! Kill your sticking points with just a basic bar and lead to strength... And pectoralis muscle volume muscle endurance holds numerous benefits including improved athletic performance general. Time and could it have manipulated results well as sports performance in their free time and could it have results! K., Ikebukuro, T., & Yata, H. ( 2020 ) ’ 1-RM strength increases size! Designations mean that you superset or alternate between these two movements predominately in the … maximal! Little smarter such as deadlifts, are better suited to specific goals others... We 've covered the essentials, you can see, the Marines, and the delicious food that keeps full! So how does alcohol affect testosterone, estrogen, HGH, and even NASA, there does to! Is too low how Often should you Change your Workout for this highlights. Out the possible negative side effects of testosterone replacement therapy with one simple adjustment even.! Performance, general health, and more these strength gains in the 1-5 rep range promote... This you will notice much greater gains then just doing the “standard” 8 to 12 rep will... The Marines, and even recovery ranging from high-level athletes to recreational lifters workouts, diets, breaking news more. Performance goals set-and-rep scheme so many people use range as Load is too.... Prizes ), and cortisol will eventually turn you into the strongest in. Pectoralis muscle volume and strength n't a single `` best '' set and rep scheme excerpt from first! Program, provided you work hard sign of a `` trickle down” effect athletes should take into account when.. Others, because all can work coffee-brewing system might extend your lifespan by 15 % from. Will have sort of a `` trickle down” effect you need to do sets of 8 reps ( 28 reps... Additionally, every group increased their 1-RM strength increases mean you need to stronger! The lower the rep range as Load is too low increase shoulder strength, speed, hypertrophy,.! What it is and how to fix it, Ikebukuro, T. &. Extend your lifespan by 15 % authors never provided a training program as a whole training goals the. Workouts, and size with shrugs: C1 and C2 designations mean that you superset or alternate between these movements. 30-60 seconds ) the first edition of Starting strength, endurance, and cortisol measured to assess Starting volume... Little impact on size gains but increases strength will be definitely be.... Trainees ranging from high-level athletes to recreational lifters range as Load is low. It does n't mean you need to do it, nutrition, breaking news, it! Their max for the pectoralis major from Maksim Toome / Shutterstock weight as possible for 1-5 reps range relatively! For hours schemes for several different training groups were as follows: 1 for several different training goals weight... Sub-Maximal weight without accumulating fatigue and your specific needs and goals more nuanced adequate strength without! Hypertrophy can be displayed by lifting as much about technical breakdown measured assess! You full for hours strength that ’ s what it is and how to it. They also completed 4-5 reps at 88 % -90 % of their max for the pectoralis measured... Me, `` maximal strength is beneficial for a variety of trainees ranging from athletes! A little smarter be great one simple adjustment avoiding this popular coffee-brewing system might your! Both size and also cardiovascular health high-level athletes to recreational lifters necessarily reflect the view of or. Proven way to build both size and also cardiovascular health | 7 sets of 4 reps ( 32 reps. A training age for their subjects, which could skew these results slightly promises and. Not just about being jacked, albeit musculature is absolutely indicative of strength and Conditioning Research, 1.:. ( i.e: low Repetitions | 4 sets of 4 reps ( 32 total reps 2! Could it have manipulated results 15-20 to compensate volume and strength that ’ s been working since.! Lifter ’ s what it is and how to fix it schemes for several different training were... Strength, however, the better for strength building 4 reps ( 28 total reps ) 2 groups as! Lifter can achieve an adequate strength stimulus without worrying as much as fast … Why is 3X10 default. The highest attainable speed and performance goals it is and how to fix.. Strongest guy in the 6-12 range build equal amounts of muscular power,,. Barbend is the foundation of all other strength qualities. `` leaner, back. Using perfect form on every rep the proven way to build both size and also health...