Another week you might do low reps with weighted resistance, followed by a week of
moderate rep range work with a slightly lighter weighted resistance.
Stick to
moderate rep ranges of 6 - 12 per set in order to get sufficient time under tension and fatigue as much muscle fibers as possible.
For strength and power athletes, bodybuilding programs can also
emphasize moderate rep ranges (6 - 12), rather than higher ranges to help a lifter still train with moderate to heavy loads (which has been shown to build strength and muscle mass... myofibril hypertrophy).
These are compound exercises which can be performed with relatively heavy weights, but can be more efficient when done in
the moderate rep range of 5 - 10 reps per set.
While it's true that
a moderate rep range stimulates muscle growth, it doesn't mean you should follow this rule all the time.
Now with
the moderate rep range, the first few reps of each set may seem pretty easy.
The moderate rep range has shown great results paired with the average lifting tempo due to the amount of time under tension for a working muscle group.
You'll need to use fairly heavy weights and
a moderate rep range of around 5 — 8.
This rep range is a challenge due to the similar lactic acid buildup found in
our moderate rep range, only amplified.
After you've worked on your strength, there comes
the moderate rep range of around 8 to 15 repetitions.
The moderate rep range is the most popular rep range in use today, but has been praised as the best of both worlds to give you a great mix of lifting weight while maximizing the types of muscle fibers being affected.
Likewise you are able to tap into a broad range of faster and slower twitch fibres with
a moderate rep range.
Heavy compound exercises are best done at
a moderate rep range for beginners.
That strength is very easily maintained in
the moderate rep range but it allows you to use heavier rates.
Moderate rep ranges have consistently been proven in study after study to lead to the greatest amount of growth.
The proven track record of
the moderate rep range makes it so that it can not be ignored in your training routine.
Even knowing all of this info there are still those that say high rep training is not necessary and it is best to train only with low to
moderate rep ranges and focus solely on progressive overload.