I used to put a great amount of time into researching repetition ranges, TUT, differing goals etc… until i found the one answer i was looking for.
I had to just keep plugging away at the weights until i learnt what worked for ME!
So based on that and my reading of alot of threads based on “critique my program…” and seeing people’s repetition ranges (remember the guy who didnt include his ranges as he already stated it was a Hypertrophy program, so we should have all known he used 8-12! lol DOH!)
For me, i dont choose… say, 3 sets of 8-12. I think to myself,
“ok, i am gonna want to do 10 sets for chest, and i will do 4 for the flat bench…” now i choose a weight (After warm up) that i will find challenging to get around 7,8 or 9 reps, if i get more - great, less - lower weight and start process again.
Then, i will put on 5kg-10kg (10lb-20lbs) and do it again getting as many as possible, maybe 5 or 6.
I will find a spotter, add more weight and go for 4 or 5 reps if possible, more if i can.
I may try a max or a set of 2 or 3 reps with a spotter, or i may repeat the third set again.
Then i lower it again and get a good 6-9 reps to failure…
None of that i do 6-8 reps or whatever, i choose a weight and do as many as possible, if that is 12, great! But i will put the weight up next set or next session. I also know if i work primarily in the 8-12 rep range, i simply DO NOT GET BIGGER! It simply does nothing for me. But if i load up the weight and do 3 or 4 to 8 or 9, i get a good response generally.
Now i tend to choose a weight that i get 5-8 with, and do 2 more drop sets DC style - on most sets.
Now i am sure that the majority of “seasoned” trainees do something similar to this, but i wonder if the “newb’s” think that everyone chooses 6-8reps (for or 8-12 or whatever they read) for 8 weeks and never go past that…? Hmm…
maybe the newbs can answer?
Joe