Hard reps.
1-3 reps
Best for:
- developing peak strength
- competition OK for:
- strength gain. SFR is not ideal. Not great for:
- Hypertrophy
- terrible SFR and STR
3-6 reps
Best for:
- develop strength OK for:
- peaking strength
- hypertrophy Not great for:
- maximizing strength or hypertrophy
5-10 reps
Best for hypertrophy and teaching technique Ok for basic strength Not ok for peaking strength, isolation moves, low amplitude
10-20 reps
Best for hypertrophy on average, high volume hypertrophy training Ok for faster or slower twitch fibers Not great for strength, under-developed technique
20-30 reps
Best for hypertrophy with isolations, machines Hypertrophy in slower fiber types Hypertrophy with los joint stress After injury Ok for targeting broad range of fibers, medium term growth (months) Not great for strength, faster fiber focus, consistent growth year after year, under developed technique, cant go low RIRs