Rep Ranges For Optimal Training

 

Often reps ranges are just separated into strength building and muscle building categories with nothing else really mentioned. Here’s a more in-depth breakdown of what rep ranges are best for your goals👇
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1-2 Reps: This range is great for working on technique and getting better at handling heavy weights as well as testing your 1 rep max. This rep range should be reserved mostly for peaking phases or if you’re doing a program that requires you to do heavy single or doubles such as a Westside style plan.
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3-6 Reps: This rep range works best for building strength. It’s also good for building muscle over time as well since it’s well suited for progressive overload. However, the primary goal for this range should be to build strength.
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6-12 Reps: This is the classic rep range to build muscle and works well for that. It’s also a decent rep range to develop strength in since you can still use fairly heavy weights.
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12-20 Reps: Will be good for developing muscle overall but specifically in smaller muscles such as the biceps or rear delts. This range wouldn’t be very good for building strength however.
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20+ Reps: Anything over 20 reps should be utilized mostly for getting a pump and getting new blood flow into an area for recovery purposes. Not much actual muscle damage will take place which is required for muscle growth, but it will get more blood flow to the area worked which is an important step to building muscle.
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Utilizing the 3-12 rep range for compound movements and 12-20 for isolation exercises for the bulk of your training will be good for most people.


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