What Repetition Range Should YOU Train In?
Short Summary:
This video from Dr. Mike Israetel of Renaissance Periodization explores optimal repetition ranges for strength training, debunking common myths and providing evidence-based recommendations. He discusses six rep ranges (1-3, 3-6, 5-10, 10-20, 20-30, 30+), detailing their ideal applications for strength gains, hypertrophy (muscle growth), and technique development. The video emphasizes the importance of considering factors like training experience, individual responses, and joint health when choosing a rep range. The main process described is selecting rep ranges based on specific training goals and individual needs, considering the stimulus-to-fatigue ratio and stimulus-to-time ratio. Applications include optimizing training programs for powerlifting, bodybuilding, and injury rehabilitation.
Detailed Summary:
The video is structured around six repetition ranges, each analyzed for its effectiveness in achieving different training goals:
1. Sets of 1-3 Repetitions: This range is ideal for peaking strength and maximizing 1RM (one-repetition maximum). Dr. Israetel highlights the specificity of training with ultra-heavy weights, emphasizing the importance of near-perfect technique and efficient movement under the bar. He uses the analogy of MMA training to illustrate the necessity of experiencing the specific conditions of competition (heavy lifting) to perform optimally. While effective for strength gains, it's not ideal for hypertrophy due to low volume and high fatigue. "If you want the best basic strength...sets of like three to six are a little bit better than one to three because of the really high fatigue component per volume of the sets of one to three."
2. Sets of 3-6 Repetitions: This range is best for developing "basic strength," the underlying ability to produce force. It offers a good balance between heavy weight and sufficient volume for muscle adaptation, making it suitable for both strength and hypertrophy. However, it's not optimal for maximizing either, as it doesn't provide the extreme intensity of 1-3 reps for peaking strength or the high volume of higher rep ranges for maximal hypertrophy. A study by Dr. Brad Schoenfeld comparing 3x10 and 7x3 rep schemes is referenced to illustrate the higher fatigue associated with higher sets of lower reps for hypertrophy.
3. Sets of 5-10 Repetitions: This range is excellent for hypertrophy, particularly for fast-twitch muscle fibers (though the evidence for fiber-type specificity is still debated). It's also ideal for technique development, as the weight is manageable enough to allow for focus on form without excessive fatigue degrading technique. It's okay for basic strength gains but not ideal for maximizing strength or hypertrophy.
4. Sets of 10-20 Repetitions: Dr. Israetel considers this the best overall rep range for hypertrophy, accommodating various movement types and stimulating multiple hypertrophy pathways (metabolic stress, mechanical tension, muscle damage). It's a good middle ground, offering a balance between intensity and volume. However, it's not optimal for maximizing strength or technique development.
5. Sets of 20-30 Repetitions: This range is well-suited for hypertrophy with isolation exercises and machines, minimizing joint stress. It's particularly useful for targeting slow-twitch fibers and for rehabilitation after injury. It's less effective for strength development and long-term hypertrophy compared to lower rep ranges. "When you come back from injuries that's a 20-30 rep range is awesome because here's two chances of your injury are the lowest they can possibly be."
6. Sets of 30+ Repetitions: This range is considered questionable for muscle growth and strength development, with limited practical application beyond very specific circumstances like local muscular endurance training for a sport, where it should be done in a sport-specific manner. Dr. Israetel strongly advises against relying on this range for general hypertrophy or strength gains.
Throughout the video, Dr. Israetel emphasizes the importance of considering individual factors, training experience, and specific goals when selecting a rep range. He stresses that there's no one-size-fits-all approach and that a well-rounded program may incorporate multiple rep ranges to maximize results. He frequently uses analogies and personal anecdotes to illustrate his points, making the information accessible and engaging.