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The Default Rep Range

I had an hour-long conversation with Pavel Tsatsouline on Sunday, and his probing questions often brought up things I had forgotten. One thing he asked was, “Over the years, has there been one repeat range that you’ve liked?” What is ‘normal’ to me? Also, what single rep range did I use in my weight training and why? Without hesitation I would say 5-rep sets. I was surprised at how quickly you responded, but with that in mind I thought it would be good to share the issues and reasons.

As a teenager, I was interested in athletic strength – with an emphasis on explosive strength. I sat down and took my cues from John McCallum’s writings. Mac was the first expert to say that high reps build muscle mass and very low reps build power so find a range to separate the difference and balance between muscle rep size and pure torque. Whereas 10-repeats and above are ‘easy’ and 1 to 3 reps are ‘low responders’ while 4 to 9 reps are mid-range. Split the difference and 5-6 answers are the solution. Bill Pearl, another mentor, used 6 to 8 repetitions to build his incredible mass with the five-point Mac idea. I started using the five position, especially on my squats, on the presses and power washing. With a lot of thought and passion and having all the training time I needed, over time I developed the ability to take a triple and turn it into a five, no matter how hard it was. and busyness.

In retrospect this was physically correct and to this day people get into beginner levels and want to take their body to the next level, 5-rep sets are my immediate prescription. Later, when I got into the electric range and fell under Cassidy’s umbrella I found it interesting that he also used 5’s as the ‘default’ range. By default, I mean if the trainer competes in a strength or athletic competition of some kind (which requires the use of low reps) or in a deep ‘period of time’ and look to add volume (especially if high reps are used) during normal training sessions and the idea is to push the 5-rep threshold higher and higher on all major lifts.

When I started working with Ed Coan and Doug Furnas I found that more than coincidentally they used 5-rep sets more than any other range. Doug came under the roof of Dennis Wright, a 5-rep big man. Doug finally settled on 900×5 in George Zangas’ old suit. I put my love of 5 on Karwoski and they became the backbone of his training regimen. An athlete usually has 12 weeks to prepare for an event to be at their best. The first 2-3 weeks are used for ‘warming up’ and the athlete uses 8-12 repetition sets. For the main part in the middle of the training cycle, 5 are used. In the last 3-4 weeks low rep sets are used to peak strength and power. It is no coincidence that each of these people developed what I call muscle mass and performance power. Furnas can swing a 280-pound back, and he can run a 4.7 forty.

Will any of these externalities affect the training of ordinary people? Seriously: in my experience the average trainer is set on 10-rep sets (or higher) for a number of lame reasons: “Low reps are bad,” and my favorite, “I don’t like it.” to develop great muscles.” (If only it were simple – like in a few weeks after doing 5 exercises Arnold will have more mass than in 1975) — This excuse is used by women all over the world and against in rational and basic biology. We lift weights to build muscle and strength. Time. There is no other reason. We coordinate cardio and nutrition to burn body fat. All three elements combine to deliver the complete package, that is, increasing muscle size and performance with less body fat. No matter who you are (if you’re past the beginner levels) a dose of 5-rep sets can knock you out of any workout you can find. rep has magical properties. Maybe you should consider giving them a test drive.

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