Mixed rep ranges in the one strength workout

My question, however, is why would you not recommend low, medium, and high reps in the same workout to exhaust all available fiber? Why not just "periodize" the core movements, but include other rep ranges in movements that hit the muscle at other angles? I was curious after reading one of your previous "Heavy Metal" columns you stated that "The question arises, if you used all ranges in one program, what rep range do you go to next for variety? You’re somewhat limited in this regard using this method!"

I do use that technique from time to time – low, medium and high reps in the same workout. In fact, as a single workout goes for a person who is pursuing size and strength, I think it is the best.  My only concern is this – if you use all the rep ranges in any given program stage (eg. 1-4 wks), what do you go to next? What variation can you go to?  You have used up most of the rep variation! So achieving variety in reps is a challenge.  Of course you can get variety in other areas (eg. load, exercises selection, TUT etc), but ultimately you are going to sooner or later want rep variety.  Rep variation and TUT have great similarities, so you run the risk of narrowing down your variety option.  This is not to say you cannot get around it, but I caution – more of a great thing is not always best!

I see it as a bit like killing the goose that laid the golden egg – it is such a great training method there is the temptation to use it all the time – and this is not always optimal.

I do however, in all cases except those who are wanting to avoid hypertrophy or keep their volume low, use at least two rep ranges in most programs. I call this a back off set eg. finishing with a higher rep set of say 15-20.  An additional concern with the overuse of this – and I call using it on every exercise in every workout overuse! – that you can create an excessively high volume program.  I saw this in Bill Phillips program that was in his ‘Body for Life’ book – an overuse of a great thing, resulting in what I fear would be overtraining for the average person.

My solution is, when not using the full range eg. 2 x 4, 1 x 10, 1 x 15; is to use a reduced volume option on SOME (usually the primary two or so exercises) per workout eg. 2x5, 1x15-20. 

Two of my favorite three rep bracket protocols are :

2x6

1x10-12

1x15-20

and

1x5

1x1

1x5

1x1

1x15-20

© Ian King and King Sports International, Inc. This article is not to be reproduced in part of whole in any format without written permission of the author.

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