It seems everyone is trying to sell some workout routine with a magic set and rep scheme. Some claim only low rep schemes should be used, others claim anything under 10 reps is a waste of time, some even recommend repetition schemes as high as 100! So what’s the deal? There is no magic rep scheme. ALL rep schemes have merit and all should be utilized in order to achieve maximal physique development.

Lower rep schemes and heavier loads also better affect the stimulation of myofibrillar (the actual proteins that are responsible for contraction) protein synthesis than any other rep scheme. Low rep lifting will yield great strength gains, which will enable the use of more weight in other rep ranges, thus overloading the muscle even further & causing greater hypertrophy.

Moderate reps are typically defined as being between 6 and 12 reps. Moderate rep schemes are sort of the “jack-of-all-trades, master of none.” They have many of the benefits of high rep schemes and many benefits of low rep schemes. In peer review studies, it is this rep range that seems to consistently cause the most overall hypertrophy. This is probably because the rep range is low enough to allow use of heavy loads, but enough reps are performed that the muscle is under tension for a longer period of time than it would be in a low rep range. This should then result in a greater hypertrophic response.

So how is all this information integrated into a routine? Consider a chest workout as an example. The routine can be started off with a compound movement for low reps using heavy weights. Starting off in the low rep range allows lifting the heaviest possible weights since not fatigued at the beginning of a workout (if sets with heavy weights/low reps were done at the end of a workout, not nearly as much weight could be moved). Some form of dumbbell or barbell press for 3-5 sets for 3-5 reps each would be great for stimulating strength gains and overloading muscle. Rest periods should last as long as needed to recover and feel 100% mentally focused for another set. Focus should be on moving as much weight as possible during these sets.

Three to five sets of a different pressing movement, aiming for a load where 6-12 reps can be achieved, can follow the strength sets. Muscles will be partially fatigued from low rep exercise, so using a pressing movement that requires less stabilization & balance would be ideal so focus can be on moving the weights. Something like a Hammer Strength press machine would be ideal. Hitting the lower and higher ends of the rep range is a good idea. For example, doing around 6 reps on the first set, reducing the weight to perform 8 reps on the second set, 10 reps on the third, and 12 reps on the final set. All the benefits of this moderate rep range can be taken advantage of by  performing sets in this manner. Rest periods between these sets should be around 2-3 minutes. An isolation exercise for 2-3 sets of high reps (15+ reps) should be used to finish off the workout. Using an isolation exercise ensures the chest will fatigue instead of having shoulders or triceps failing first, which can occur during pressing movements. Cable crossovers, dumbbell flyes, cable flyes, or pec deck flyes would be optimal for this high rep work. Rest periods between sets should be 60-90 seconds MAX! Strive for a pump and burn!