One thing that made me laugh: when I first started lifting, back in high school (long long ago), our coach drilled the 8-12 rep range as the optimal range...and it is missing from your chart! But that was, as I said, long ago.
I do have one question about your table. I know you gave all kinds of caveats and that this is a simplification -- maybe an oversimplification. And you clearly know much more about this than I do.
But I do have a hard time completely buying the fact that going from #1 to #2 can have such a stark effect, going from mostly adding strength to mostly adding bulk. There just doesn't seem to be such a huge difference (2 reps) between the two types of exercises.
Chris
True it is VERY simplified and you are right there is not much difference between the 2 but the difference is in HOW much weight you use and how much rest you give between sets.
But it might be better stated that #1 is 3-5 reps as opposed to 4-6 but I have found that with 3-5 reps too many people use a weight that is too heavy and end up _just_ getting that 5th rep with poor form and defeating the purpose. but also remember that if you can do 3 sets of 6 reps, then the weight is too light so in reality, it is closer to 4-5 reps.
Paul
Paul
One thing that made me laugh: when I first started lifting, back in high school (long long ago), our coach drilled the 8-12 rep range as the optimal range...and it is missing from your chart! But that was, as I said, long ago.
I do have one question about your table. I know you gave all kinds of caveats and that this is a simplification -- maybe an oversimplification. And you clearly know much more about this than I do.
But I do have a hard time completely buying the fact that going from #1 to #2 can have such a stark effect, going from mostly adding strength to mostly adding bulk. There just doesn't seem to be such a huge difference (2 reps) between the two types of exercises.
Chris
True it is VERY simplified and you are right there is not much difference between the 2 but the difference is in HOW much weight you use and how much rest you give between sets.
But it might be better stated that #1 is 3-5 reps as opposed to 4-6 but I have found that with 3-5 reps too many people use a weight that is too heavy and end up _just_ getting that 5th rep with poor form and defeating the purpose. but also remember that if you can do 3 sets of 6 reps, then the weight is too light so in reality, it is closer to 4-5 reps.
Paul
Paul
