Friday, 3 February 2012

What is the ideal rep range??

There is a lot of confusion amongst lifters as to how many reps they need to be doing to achieve their goals. So in this post ill explain the different rep ranges and what they focus on. 

3-5 Reps: This rep range mainly focuses on strength gains. Many power lifters and strength athletes focus on this rep range. With so few reps the weight you lift is usually more than a higher rep range; therefore Sarcomere Hypertrophy occurs.
5-10 Reps: In this range both Sarcomere Hypertrophy and Sarcoplasmic Hypertrophy occurs. Meaning you will receive both growth and strength gains. Most bodybuilders focus on this rep range as it helps them gain size and increase strength.

10-15 Reps: This rep range is mainly for endurance training as very little Sarcomere Hypertrophy and Sarcoplasmic Hypertrophy occurs. Many athletes use this rep range to help condition their muscles. This rep range can also be used for weight loss as the high reps will increase heart rate which in turn will help burn fat.

Rep ranges can vary depending on your personal goals, activity level, body type and diet. But you can use these as a guide line.


  1. Excellent post. I was checking constantly this blog and I’m impressed! Very useful info specially the last part :) I care for such information much. I used to be seeking this particular information for a long time. Thank you and best of luck.

  2. thank you for your time to comment. I will be keeping this blog up to date with usefull information. Alex