What Rep Range To Use

When it comes to choosing a workout program, it's important to know what your goals are. Do you want to build muscle, build strength or build endurance? This is important because your goal will determine the rep range that you will work in for your exercises. 

I've found that the best rep range for building strength is between 3 and 6 reps per set. When I workout in this rep range I usually do more sets to keep the volume of the workout high. I usually do about 5 sets with this range and I use this technique only on big compound movements such as the squat, dead lift and bench press. When working in this rep range more weight is being used and max effort is also needed to move the heavy weight. This affects the central nervous system more than the muscles due to the power required which  is produced from the central nervous system. Training in this rep range will increase the density of the muscle by increasing the number of muscle fibers.

For building muscle or increasing muscle size I've found the best range to be between 8 and 12 reps. I have found however that an increase in muscle size can be achieved when working in the rep range for building strength. This however only works to increase the muscle size to a certain point so a higher rep range is needed to further increase muscle size. Working in this rep range increases the muscle size by increasing the size of the muscle fibers.

When I exercise for endurance I will go for time and also work with reps of 15 and over. To build my muscular endurance I like to use exercises for max reps such as chin ups and push ups and also body weight squats. To build my cardiovascular endurance I will run or row and use exercises like mountain climbers and burpees.