I've talked previously about training splits and how beneficial different ones can be, and I thought this would be a nice little follow along from that post and explain how different rep ranges can help you reach your goals.
Largely people have three goals when they weight train, these are: to build muscle, to build strength and to build endurance. Something I need to stress and will probably do again is that there is no right or wrong answer. Studies have shown there is no difference in muscle growth (hypertrophy) between high and low reps. As long as you're putting the same amount of effort into both and your volume is the same (reps x weight).
This means people will choose a rep range and weight to suit those goals, I explain why.
To Build Muscle
Firstly I think it's important to say no matter what the reps are if you do resistance training you will build muscle. You are causing your muscles to break down under load which will then build up and grow. In my opinion there isn't really an optimum rep range for muscle growth but really an optimum rep range for muscle growth whilst saving time and protecting yourself from injury. This is the 6-15 sweet spot, located inbetween a low rep range and a high rep range. This rep range is more time saving than something over 15 reps and in the range you can still load moderately heavy to improve your strength. During heavy weights you're more likely to injury yourself if you haven't warmed up properly/don't have the correct form. So increasing the reps, decreasing your near max weight will mean you're lifting moderately heavy without the increase risk of injury. Bargain. I would have your program 3/4 around this rep range unless you have specific goals in mind.
To Build Strength
To build strength you need to lift heavy, that's the long and short of it. You need to be looking at the 1-5 rep range and loading very heavy (within what you're capable of). I would select specific exercises you want to build strength on rather than do this across the board. For myself I lift in this rep range for deadlifts, bench & hip thrusts. Those are the 3 main areas I want to develop strength in. Sometimes I also lift heavy squats but equally sometimes I lift for endurance for them. Important to note that if you're lifting heavy warm up properly and work your way up to the heavy weights. Otherwise you're going to be in a lot of pain.
To Build Endurance
For lighter weights it's easier to get your form right and you're at a reduced injury risk. Endurance doesn't mean you lift at tiny weights, look at most people doing crossfit, they're not exactly throwing around 1kg's. Endurance can also work your cardiovascular health as well as an added benefit but it can be incredibly time consuming (depends on your rest periods as well). For this rep range you'll be aiming for 16+.
To conclude, it depends on your goals to what reps you decide to do. Hopefully if you're following a program you'll understand a bit more why the rep ranges are there. It also depends on the exercise, for me I wouldn't be doing 20 reps for deadlifts or trying to find your one rep max for bicep curls. Plan accordingly to what rep suits what exercise. Overall there's no wrong or right answer they all will build muscle.
That's it for today hope you enjoyed it. Happy Friday everyone!
Thanks
Cameron
Additional Sources
Jeff Nippard - Rep Ranges and Training Intensity | The Fundamentals Series: Chapter 3
(https://www.youtube.com/watch?v=3JOEZb46-dM)