What’s the Difference Between Strength and Size?
If you didn’t know already typically the following repetition ranges are ideal for:
1-5 Reps – Building STRENGTH
6-15 Reps – Building Size
A Good Balance
Kg x Reps x Sets = Volume for muscle size
To optimize building muscle and strength you need to use repetition schemes that balance between heavy weights and adequate volume.
The following are 7 of the best rep schemes to achieve this.
#1 Classic repetition – 5 reps x 5 sets (75-85% RM*)
Do all 5 sets with the same weight
OR
Do all 5 sets with the same weight but alternate between heavier days with 80-85% RM and lighter days with 75% RM.
RM ＝ Repetition Maximum
#2 – 5/4/3/2/1 Reps (80-95%RM)
Add weight as you reduce the number of repetitions performed, starting with 80% RM for your first set.
#3 – 5/4/3/2/1/1 Reps (80-105% RM)
For the more advanced trainee, perform the first 5 sets as before but after that, continue to add weight and do sets of 1 until you hit your maximum weight for the day.
#4 Contrast – 1/6 Reps
For effective strength gains, start with one rep of maximal weight training, followed by six reps of significantly lighter weights, repeated over and over again.
Example:
| RM | Reps |
| 90% | 1 Rep |
| 80% | 6 Reps |
| 92.5% | 1 Rep |
| 82.5% | 6 Reps |
| 95% | 1 Rep |
| 85% | 6+ Reps |
Try to do as many reps as possible on the final set.
#5 – 1/2/4/6 Reps (80-92% RM)
For this rep scheme, you start with the heaviest weight and reduce weight as you increase the reps.
Example:
| RM | Reps |
| 90-92% | 1 Rep |
| 88-90% | 2 Reps |
| 85% | 4 Reps |
| 80% | 6+ Reps |
Maximize the number of reps on your last set.
#6 Wave Loading – 6/4/2 Reps
6/4/2 is performed twice with the weights increasing on each wave.
Example:
Wave 1
| Set 1 | 108 kg x 6 reps |
| Set 2 | 155 kg x 4 reps |
| Set 3 | 122 kg x 2 reps |
Wave 2
| Set 4 | 111 kg x 6 reps |
| Set 5 | 118 kg x 4 reps |
| Set 6 | 125 kg x 2 reps |
