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The best rep range.
5x5
8x4
6x6
10x5
10x10
What is the best reps and sets to be doing?
Does it matter? Will it make a difference?
Is lower reps for strength and higher reps for hypertrophy?
Make it make sense.
If you are trying to build muscle, the key thing you need is progressive overload, which means that you stretch your limits (lift as heavy as you can without failing) which in turn tears the muscle fibers and then they grow back stronger.
If you want to do GVT (German volume training) which is 10x10, then do it that way… but, it takes a long time, you could get two separate exercises 5x5 done in the same time and it possible would be more beneficial and less boring.
The reps and sets are the be all and end all, just pick one and master it, stop changing the reps and sets and just change the weight, if you are finding you are hitting a wall, I would increase your rest time to allow energy to build back up.
Just make sure by your last set, that the last few reps feel heavy as hell, maybe even not doable… in that session, but next session get them done.
Me personally, I like 6 reps, 6 sets and 60 seconds rest, I can get 5–6 exercises done in about an hour and it feels good to me.
If you haven’t got time, 10 reps and 3 sets and 4 exercises might work best for you.
