Originally Posted by another forum
8-20 reps a set-Sacroplasmic hypertrophy (muscular size) useless to everybody but bodybuilders
1-5 reps a set-myofibrillar hypertrophy (muscular strength) improves muscular strength and density (that "tone" you hear people talk about) with a small increase in size (ie what everybody but bodybuilders should do).
To grow my muscles I need to do some more reps in each set, but my current 5*5 scheme is good for getting stronger so, if I want both muscular size & strength... would it be a good idea to say alternate between months of 4*8s & 5*5s or would it be more effective to maybe do a 2*8, 2*4, 2*2 type of scheme???