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If training a muscle group only once per week the best way to work in all rep ranges are as follows: First 1-2 Exercises - 3-4 sets with heavy loads in the 1-5 rep range with compound movements. Next 1-2 Exercises - 3-4 sets with moderate loads in the 8-12 rep range with mostly compound movements.
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After all, slow reps work, for a while, until you lack strength to move weithgs through the sticking point in the ROM. Strength training before hand would, in a long run) be the strategy to overcome that. In other hands, doing you strength.

Now, I know I said earlier that high reps start with 12 or more. But it’s the overall reps in the workout that counts here. And think of the fact that you’re doing 100 reps for an exercise (10 x 10 for those mathematically challenged!). *This works as a great second leg workout for the week. And I’m a huge fan of training legs twice a week.
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  • based on the decades of research on strength training, it appears that using light weight and high reps (reps of 12 or more) is best for boosting muscle endurance, while using moderate weight for moderate reps (reps in the 8-12 range) appears to better boost muscle size, and using heavy weight for low reps (reps of 3-7 per set) are best for
  • For the majority of your compound movements, stick to the 3-6 rep range, with adequate rest in between sets. Total reps between all sets should fall somewhere between 20-25 and will make up the majority of your workout. This is the best rep range for growth for all compound movements.
  • May 10, 2012 · The big takeaway is that, regardless of the body part you are training you should focus most of your efforts on low rep training. Natural lifters will get far better gains by doing most of their sets in the 5-8 rep range than they will from typical high volume approaches. Training with low reps will increase myofibrillar hypertrophy. This is ...
  • To grow, your body needs a variety of exercises. In fact, studies tell us that exercise variety is just as important as load assignment and reps ranges for muscle growth (1). This is especially true for the chest muscles, properly called pectoralis major, or pecs for short. Take your pec development to a whole new level with the best chest ...
  • After analyzing the information we gathered for Table 2, we found that the experts agree (on average) that an excellent way to train for power is