The BENEFITS of Combining Rep Ranges

Summary by Krater

This video examines scientific research on combining different rep ranges in a resistance training program, exploring what it can and cannot do for muscle hypertrophy, strength, and endurance.

From the video

Answers: Does training with different rep ranges provide superior benefits for hypertrophy and strength?

• Rep ranges in resistance training
• Muscle hypertrophy and rep ranges
• Muscle fiber types
• Low load vs high load training
• Periodization for strength and hypertrophy
• Capillarization and mitochondrial adaptations

Exercises

• squat · barbell · 6 to 25 reps
• leg press · leg press machine
• leg extension · leg extension machine
• bench press · barbell · 3 to 40 reps
• split squat · 2-3x8-10
• dumbbell bench press · dumbbells · 2-3x8-10
• leg curl · leg curl machine · 2-3x8-10
• shoulder press · machine or dumbbells · 2-3x8-10
• calf raise · machine · 2-3x8-10
• lumbar extension · machine · 2-3x8-10
• dumbbell external rotation · dumbbells · 2-3x8-10
• ab crunch · machine · 2-3x8-10
• biceps curl · dumbbells
• deadlift · barbell

What it concludes

• Per set, reps between 6 and 35 are similarly effective for increasing overall muscle size when performed close to failure.
• So long as reps are performed close to failure, both low and high reps are similarly effective at developing slow and fast-twitch fibers.
• Training with different rep ranges is a highly efficacious way to concurrently develop different fitness attributes.
• Lower reps better maximize maximum load lifted for a single rep (one-rep max) via neural adaptations.
• Training with different rep ranges is unquestionably going to be effective for strength gains.
• Training with different rep ranges on the assumption that different rep ranges preferentially target slow or fast-twitch fiber growth is incorrect.