High vs Low Rep Sets

When should you use low reps vs high reps in a set?

Answer: whenever you want. It really makes no difference. [1]

Here's what I mean:

Old thinking

Historically, there has been this idea in the strength & conditioning world known as the repetition continuum.

Basically, it says:

• Low reps, heavy weight (~1-5 reps) are specific for improving strength

• Moderate weight, moderate reps (~6-12 reps) are specific for building muscle

• High reps, low weight (~15+ reps) are specific for building local muscular endurance

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At face value this seems to be sensible.

However, this framework is more a result of how the earlier studies were designed rather than what reality is.

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For instance, say we had two groups of people train the barbell back squat.

One group did so in the ~3-5 rep range, the other did so in the ~8-12 rep range.

If you measured the muscle growth that occurred and tested their 1 repetition maximum after a few weeks, the likely outcomes would be:

• Same amount of muscle growth

• the 3-5 group would likely perform better on the 1RM test

This isn't because the low rep group is actually stronger, though.

Strength is, in part, a skill. Strength can also be specific to the task you've trained. The more practiced you are at a movement, the stronger you will be at it.

Therefore, the low rep group would perform better simply because they are more practiced at doing back squats with heavier loads.

If they were tested on a different movement, like leg press, they would demonstrate equal strength gains.

This effect has been demonstrated numerous times over, calling into question the existence of the repetition continuum [1].

What to focus on instead:

As long as your sets are within ~1-3 reps shy of hitting failure [2] (the point at which you can't do any more reps), it doesn't matter how many reps you do.

In other words, it doesn't matter if you do 5 reps and could have done 7 or if you do 15 and could have done 17.

The results you get from each orientation will be the same. It's the effort that matters, not the specific number of reps.

Why I'll still be somewhat intentional with rep ranges

There are two main reasons why I'll still program specific rep ranges most of the time.

First: like I said, strength is in part a skill. For key movements, spending some time exposed to truly heavy loads can ensure you have access to your full strength.

Second: some movements just feel better with heavier or lower weight.

A few sets of high rep back squats and I feel smoked. Dumbbell side raises with heavy weights come out choppy almost every time you try.

So, if a movement just feels better at some specific rep range, then that itself is a fine enough reason to do so.

P.s.

Yesterday, I posted an article + video covering the fundamentals of resistance training programming.

If you're interested in everything else I have to say on the topic, you can check it out here.