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Anonymous
As someone who first started lifting like 8 years ago, and has lifted at a high level consistently for 3 years, I can tell you my experiences. I also have trained several people, though I've let my AFPA expire after getting a different job.
Very few people have a need or will see great results from low reps. The problem out there is that everyone reads these magazines that have been around for 30 years and they need to publish new articles. So they start talking about advanced techniques, advanced training methods, etc etc, all this stuff that is great for people who have been lifting for years, but isn't necessary at all for beginners.
Most people will benefit most overall, from 8-12 reps. I always tell people 10 reps. Do 3 sets of 10 reps and when you can complete 3 sets of 10 reps, increase the weight by 5-10lbs and keep going from there. That's how I was trained years ago and thats how I train. Works for me, works for everyone I know.
One guy went off of the plan and started doing 3 sets of 6-8 and gained nothing. If anything, he started regressing. Just my experience though, there may be a few beginners out there who really explode using low reps.
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