Rep Range Question

Stewart14 · 06-23-2009, 02:35 PM

If you know you respond well to a certain rep range (low reps 4-6 or higher reps 8-10), what would be the value of changing up rep ranges on different exercises on different days in your training week?

If I know I do well with 5 rep sets, tell me why I would want to do a 10 rep set, for example. Oh, and also assume that "joint health" is not an issue, as I know someone is gonna say to give your joints a break

gtbmed · 06-24-2009, 01:04 AM

This is just my opinion:

Rep range is one small aspect of a program. You design a program by manipulating a bunch of aspects in your training. The design of your program is based on your goals. So deviating from a rep range to which your body responds could be necessary if there is a change in goals or something like that.

rahaas · 06-24-2009, 06:30 AM

Quote:

Originally Posted by gtbmed

This is just my opinion:

Rep range is one small aspect of a program. You design a program by manipulating a bunch of aspects in your training. The design of your program is based on your goals. So deviating from a rep range to which your body responds could be necessary if there is a change in goals or something like that.

+1 If you respond well to a certain range why change if your goal doesn't?

quadluver · 06-24-2009, 06:28 PM

Because you will force your muscles to adapt. This always encourages development. In addition, junping up in reps enables you to increase your muscle endurance because you will have to downsize your weights to accomodate. As long as you are on a progressive routine, you should see some benefit from a change.

**Gazhole** · 06-25-2009, 12:51 PM

Sometimes backing off intensity can prolong the life of a program. If you're lifting intensely 3 days a week, perhaps the program will stall too early.

Stewart14 · 06-25-2009, 01:01 PM

Quote:

Originally Posted by Gazhole

Sometimes backing off intensity can prolong the life of a program. If you're lifting intensely 3 days a week, perhaps the program will stall too early.

I know what you're saying, but just because you are using a lower rep range, it doesn't necessariy mean you are lifting more intensely. Know what I mean? If I am using a rep range of 4-6 for example and do 3 sets with mauybe hitting failure on the last reps of set 3 vs. doing 3 sets of 10 all to failure, I think that is more intense than the lower rep sets.

I guess the question was too vague. There are too many variables to assume I guess, I dunno.

**Gazhole** · 06-25-2009, 02:43 PM

Quote:

Originally Posted by Stewart14

I know what you're saying, but just because you are using a lower rep range, it doesn't necessariy mean you are lifting more intensely. Know what I mean? If I am using a rep range of 4-6 for example and do 3 sets with mauybe hitting failure on the last reps of set 3 vs. doing 3 sets of 10 all to failure, I think that is more intense than the lower rep sets.

I guess the question was too vague. There are too many variables to assume I guess, I dunno.

Yeah, i know what you mean. 4x6 at your 14rm is actually less intense that 3x10 at your 14rm for example, even though the reps are lower. Assuming the intensity levels are appropriate for the rep range is what i meant, lol.

But like you said, there are a shit tonne of other variables. You COULD keep the rep range the same, and just lower the intensity to achieve the same effect as changing to a "lighter" rep range.

Programs are fun :P

But no, if a rep range continues to give you results, don't change it arbitrarily because you "should change it up". That goes for anything. Soon as it STOPS giving you results, then you should change it and not stick to it just because its "always worked before".

powerlifter316 · 06-29-2009, 03:35 PM

If you're progressing in strength at a given rep range, then there really is no reason to change to a different one. That being said, moving to a higher rep range can be a good way to keep strength gains coming. It's a lot easier to consistently add 2 reps or 5-10 pounds to a set of 10-12 than it is to a set of 4-6. This might be an option for when you stall.

06-23-2009, 02:35 PM	#1
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,605 Photos: 2	Rep Range Question If you know you respond well to a certain rep range (low reps 4-6 or higher reps 8-10), what would be the value of changing up rep ranges on different exercises on different days in your training week? If I know I do well with 5 rep sets, tell me why I would want to do a 10 rep set, for example. Oh, and also assume that "joint health" is not an issue, as I know someone is gonna say to give your joints a break http://futuretrainer.blogspot.com/ --My new blog!!

06-24-2009, 01:04 AM	#2
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	This is just my opinion: Rep range is one small aspect of a program. You design a program by manipulating a bunch of aspects in your training. The design of your program is based on your goals. So deviating from a rep range to which your body responds could be necessary if there is a change in goals or something like that. gtbmed's strength journal

06-25-2009, 12:51 PM	#5
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Sometimes backing off intensity can prolong the life of a program. If you're lifting intensely 3 days a week, perhaps the program will stall too early. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

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06-24-2009, 06:28 PM	#4
quadluver Registered User Join Date: Jun 2009 Location: Houston, TX Posts: 81	Because you will force your muscles to adapt. This always encourages development. In addition, junping up in reps enables you to increase your muscle endurance because you will have to downsize your weights to accomodate. As long as you are on a progressive routine, you should see some benefit from a change.

06-29-2009, 03:35 PM	#8
powerlifter316 Registered User Join Date: Jun 2009 Location: Kansas Posts: 21	If you're progressing in strength at a given rep range, then there really is no reason to change to a different one. That being said, moving to a higher rep range can be a good way to keep strength gains coming. It's a lot easier to consistently add 2 reps or 5-10 pounds to a set of 10-12 than it is to a set of 4-6. This might be an option for when you stall.