Thread: Strength/Power and # of reps...

i do similar workouts. you can push yourself to 3/2/1RM only so often. but without these, PR's seldom happen. try maxing out on only 1 exercise per week and a different one each week at that... maybe less. this allow you to continue to train for strength and power yet continue to increase those PR's. nothing is more motivating than when you feel "it" happen. just be sure to allow for recovery before doing it again.

It depends on the strength you desire. If you want the ability to move maximum loads for a single rep then 1-3 rep sets are best for most of your training. If you want the strength endurance to be able to lift a heavy load for several repetitions then higher rep sets are in order.

This is too complex to answer fully with a short post, but the above is generally sound advice. If you want big lifts then use lower reps. Mixing higher volume of sets with low rep sets can give you both the strength and hypertrophy many young men desire. I think 5 sets of 1-3 reps (post-warmup) NOT performed to failure is an excellent way to add size and strength. Give this method a try and see what you think. Pick 1 exercise per bodypart and perform 5 sets of 1-3 reps. Make sure that you are not hitting failure on any of the sets. The singles should be with weights you can at least double and for your 2 and 3 rep sets you should have 2 reps (minimum) left in the tank.

Thanks guys

1-5 reps for strength with occasional 8 rep sets

1-3 reps for power with occasional 5 rep sets

You need to combine the two, as you cannot lift purely in the 1-3 repetition range without burning out your central nervous system. Try for a 1-3 rep maximum on maybe two exercises per week: one for your bench press, and one for your squat and deadlift. Just be sure to change this exercise frequently to prevent CNS overtraining. It doesn't have to be the bench press. It could be, for example, a close grip incline press.

Follow up with accessory work in higher repetition ranges for the muscles involved in the big lifts.