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Anonymous
1-3 rep range: Pure strength, usefull for preparing your joints\tendons, works your central nervous system, teaches to be more efficient (can use your muscle more effectively, hence lift more) should always explode during the contractive part of exercise for the best muscle fibre recruitment.
3-5:Alot of strength, but will also produce a bit of hypertrophy, once again, explosively as possible.
5-8: The midpoint, will give you good strength gains, but will also produce a good amount of hypertrophy.
8-12: This is the "build some size" range for compound lifts, if you're interested in just getting bigger looking, this is what your bench, squat, shoulder press, deadlift, chins, dips etc should be in, rep range wise.
12-15: Isolation exercise (curls, extensions etc) hypertrophy range.
Obviously they all build some strength, but lower reps build strength to do 1 rep, with a fuckton of weight. Whereas higher reps build strength to grind through a large amount of weight.
Obviously there would be a large carryover between the two.
Also, all rep-ranges can produce size, if you do enough TOTAL reps, eg...
5x5 (25 reps) 10x3 (30 reps) 8x3 (24 reps) 2x10 (20 reps) 1x15 (14 reps) 3x8 (24 reps)
All of these kind of rep\set schemes will produce a good bit of size, obviously different amounts depending on the person. However, the difference is the lower rep guys will be using alot more weight very quickly.
Personally I'm a 3x8 for most exercises, and 5x5 for core lifts junky. (5x5 = bench, chins, squats and deads)
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