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Old 12-26-2011, 12:21 PM   #12
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Quote:
Originally Posted by tank View Post

it is my understanding that the low rep for strength, high rep for hypertrophy has been pretty universally accepted. am i incorrect?.
In most cases this concept is misunderstood. For the first several years of training a lifter can build a good deal of strength and muscle focusing on the 5 to 10 rep range for most compound exercises, and in most cases ranges above 12 don't make sense. (There are some exceptions like 20 rep sets of squats)

There is very little reason/need for a novice to early intermediate to go under 5 reps on any set. "Low reps" are singles, doubles and triples and really have little inherent value until a lifter has added some core strength.

For the first few years strength building and muscle building are the same thing. A powerlifter needs to add muscle to maximize strength and a bodybuilder needs to add strength to maximize muscle. They both need to get stronger to reach their goals, while also working on form and getting their reps in.

Once some good progress has been established the paths can diverge because of the unique challenges that are faced. A powerlifter may need to add low reps sets and new training techniques and approaches to push past strength barriers. He may also need to train weak areas which often involves progression in the 5-10 rep range.

A bodybuilder may need to address physique weaknesses. But even at these intermediate stages a bodybuilder still requires some form of progression.

The training styles and rep ranges stay pretty similar until a lifter begins to hit walls and find weaknesses.
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Last edited by BendtheBar; 12-26-2011 at 12:42 PM.
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