Initially, it was thought that you needed to use a moderate load (70-80% 1RM) with a moderate rep range of 8-12. They discover that the concept that each variable can only be trained within a specific rep range is not entirely accurate. So what changed? Well, earlier in 2021, top sports researcher Brad Schoenfeld and his team conducted a huge review of all the available literature on training loads and their effect on the body. However, it is implied that this is how you will train, and most lifters take this to heart. There may be some variance, and to be fair, most textbooks made the point that there is a little bit of overlap.
This fell into 3 categories Ībove is the basic model that you would see in the majority of textbooks or something similar. In the past, when you were going to train, you would decide what you wanted to train for and choose the appropriate rep scheme for that. To be clear, if you followed the traditional rep continuum, it doesn’t mean you were wrong as everyone said the same thing it just means that you haven’t seen the latest research. So what changed? Well, that’s what we will discuss in this post. It just so happens that this phenomenon occurred with the training rep spectrum. The thing about science is that when you do more of it, we sometimes find that we have been mistaken about our initial concepts. However, this advice was built off of what science had told about the body’s physiological systems. In fact, you can find a version of it in just about every single textbook or training manual. The training rep spectrum is also one of the first things you learn when you begin to study exercise science. Everyone knows that! And this isn’t just bro-science.
One of the very first things you learn when you start going to the gym is that you lift lightweight for muscle hypertrophy and heavyweight to get stronger.
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