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Muscle size is almost perfectly correlated with muscle strength, so the rep ranges that are best for helping us gain muscle size are also the rep ranges that are best for helping us become stronger. If your goal is to build lean muscle, then 1/5/7/1 or 1 RM are the max effort repetition range for each muscle group. I personally find this easier to maintain than "The Nerd" 3×5+ work or the more extreme 3×5+ + reps because that's more about max effort at once which will cause more fatigue. 3. Build Muscle Strength: The first and least common question I am asked when coaching athletes is "What is your strategy for increasing your muscle fiber strength?" That's because very few athletes have really worked out to the level required to optimize muscle gain. While I encourage my athletes to do a lot of high quality compound lifting, if you're interested in doing 1 RM work or 3 RM work that just happens to be in a rep range that is too easy and/or too short for your current strength, then I encourage you to work on building muscle strength or muscle fiber strength via compound exercises (I prefer them in the lower rep ranges as that's more efficient at accelerating fat loss). However, if you really get into high rep training with a good dose of isolation work as well as plyometrics, then I think you'll also start to see a big difference in gains in muscle fiber strength. A good example: If you were starting with very limited bench press strength (or bodyweight) and are now doing 6-8 x 1 RM bench press every day, then I would highly recommend spending the time to build up your bench press strength by focusing on working up to a 3×5+ bodybuilding rep range and focusing on bench pressing in that rep range every day. If your bench press is already good enough to get you to a max of 315 to 320 (my current bench is 315), then you've probably hit a plateau and you'll need to move on to bigger weights. However, if you're starting with a bench press powerlifting max (1RM) of 250 and your bench press is still pretty weak for your size (say your 10s+), then instead of making the move to bigger/stronger numbers, you're going to need to focus on working up to a 12-15 x 1.5 bodybuilding rep range and then move on to bigger/stronger numbers. Note that you should work at the same 5×5 bodybuilding rep range or 1 RM range for the next 2-3 weeks to see if you begin to see gains. If you Similar articles: