In this article, we’ll explore if alternating rep ranges in your training program could improve muscle growth compared to using only one rep range.
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As discussed in previous articles, two meta-analyses indicate light loads can produce similar muscle growth to heavier loads, when reps are performed to or close to failure (the point at which no more repetitions can be performed) (one, two).
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Regularly maxing out, so performing a one-rep max lift, isn’t completely uncommon, especially in the strength world.
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Many variables can be manipulated in a muscle-building program. From exercise selection, rep ranges, the number of sets you perform, etc.
However, one of the least thought about variables is probably repetition tempo.
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The barbell bench press is probably the most popular upper body exercise. In this exercise, the muscles of the chest are considered a prime mover.
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The flat barbell bench press is probably the most popular upper body exercise.
This is probably quite justified, it’s a time-tested and highly effective muscle and strength builder.
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When it comes to understanding the basics of how any type of resistance training program works, the principle of specificity is one of the most fundamental ideas.
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For anyone who has Bulgarian split squatted before (also called the rear- elevated split squat or pitcher squat), you would know that it is a killer exercise.
In my opinion, it is one of the hardest exercises that exist, especially when using moderate to higher rep ranges.
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