Question: I’ve read that the best way to get bigger and stronger is to train exclusively in the 8-12 range like bodybuilders. Then I turn around and someone is telling me that I should go heavy and only train in the 1-5 rep range for the best gains in size and strength. So which one is it?
Answer: Before I answer your question I have to preface it with the fact that beginners should always stick with basic programs and reps in the 5-8 range. Nothing higher than 8, and nothing lower than 5. Do that for at least a year or two and then you can move on to the more advanced concepts discussed below…
Sets of 8-12 have worked wonders for many a bodybuilder to not only pack on size but develop some serious strength as well. And there are plenty of jacked Olympic lifters who do nothing but sets in the 1-5 rep range. Both work.
Personally, my favorite way to train is to always include a variety of rep ranges in each and every workout. That also ends up being what I do with a large number of people I write size and strength programs for… …continue reading.

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