Why isn't a rep range of 1-3 used more often?

[RainingBlood]

Question is title.

[chazzy1864]

It is if your goals match up to it.

If physique sculpting is more your goal, then it probably won't be as useful.

[Engineer_Guy]

It is if you're an Olympic lifter, powerlifter, or training strength at intermediate levels.

[Kentisc]

It is very useful to build strength, but 1-3 rep range is very taxing so you better not do it on all your workouts

[xStevenx]

For bodybuilding - it can be dangerous, and your muscles need more time under tension. We micro tear tissues when we are training. So if we are benching 500 for 1, yes there are some microtears. But benching 315 for 10, a lot more "damage" will be created. Then go home and eat and start rebuilding.

if you are a powerlifter or strength athlete and 1 - 3 is good stuff

[k9pit]

I've found heavy 3-rep sets of weighted pullups have helped me with being able to crank out sets of 15-20 rep bw pullups and 8-10 rep sets of weighted pullups with moderate weight. I did the 3 reps/10 sets weekly for about 3 months. Doing a high rep set of bw pullups immediately after the heavy weighted pullups felt easy.

the strength gains developed through the very heavy low rep training carried over into doing more reps at a higher weight than I was originally used to, as well as more reps at bodyweight.

one hand washes the other. but again i only did it for 3 months, because between that and other training it does take a toll. if I ever plateau again, i may employ this technique (on a short-term basis).

[allergic2rice]

what?

it is used very often.

[RippityMcRipple]

because people are brainwashed to believe that the only way to get big is with 8+ reps

[DJAuto]

because people are brainwashed to believe that the only way to get big is with 8+ reps

The fact that higher ranges result in bodybuilding-type gains is indisputable.

[RippityMcRipple]

The fact that higher ranges result in bodybuilding-type gains is indisputable.

im not denying that

however, people dont realize you can still make significant gains of a 3 rep range as well

[allergic2rice]

im not denying that

however, people dont realize you can still make significant gains of a 3 rep range as well

not really, you don't see huge olympic lifters.

[Lencho]

not really, you don't see huge olympic lifters.

I have seen some very muscular oly lifters.

[womanoid]

It is very useful to build strength, but 1-3 rep range is very taxing so you better not do it on all your workouts

THIS! At least if you are working with your actual 3RM, 2RM & 1RM.

[RippityMcRipple]

not really, you don't see huge olympic lifters.

bill starr


Franco Columbu- powerlifted, meh close enough

[allergic2rice]

I have seen some very muscular oly lifters.

most definitely, but muscular does not = huge

[allergic2rice]

bill starr


Franco Columbu- powerlifted, meh close enough

neither of those 2 people are olympic lifters.

what is your point?

[Lencho]

most definitely, but muscular does not = huge

Okay. I have seen some huge oly lifters, too.

[allergic2rice]

Okay. I have seen some huge oly lifters, too.

bodybuilding huge?

I must have missed them, or they are very rare

[RippityMcRipple]

neither of those 2 people are olympic lifters.

what is your point?

strong using that as an excuse. this thread is about certain rep ranges, not olympic lifters.

[allergic2rice]

strong using that as an excuse. this thread is about certain rep ranges, not olympic lifters.

this is why people don't take teenagers seriously.
my generation has to be the dumbest yet..

[chazzy1864]

strong using that as an excuse. this thread is about certain rep ranges, not olympic lifters.

You refuted a statement about Oly lifters w/ a picture of PLers. You made the comparison.

Now you are backpedaling and trying to say it was in response to the "rep range", although your post that included the picture of the PLers said "powerlifted, meh close enough".

[RippityMcRipple]

You refuted a statement about Oly lifters w/ a picture of PLers. You made the comparison.

Now you are backpedaling and trying to say it was in response to the "rep range", although your post that included the picture of the PLers said "powerlifted, meh close enough".

despite that this thread isnt limited to olym lifters, it can apply to PLers as well

[RippityMcRipple]

this is why people don't take teenagers seriously.
my generation has to be the dumbest yet..

whys that? because I say people can make gains from a 3 rep range?

[Lencho]

bodybuilding huge?

Nope.



Although...

[allergic2rice]

despite that this thread isnt limited to olym lifters, it can apply to PLers as well

whys that? because I say people can make gains from a 3 rep range?

you continuously flip-flop in your argument.


regardless, my point (with the reference to olympic lifters) was that you won't get very big in the long run with that rep range

[Whitekoala]

It all depends on your goals OP.

Although i think that bodybuilders should utilize all rep ranges.

[chazzy1864]

despite that this thread isnt limited to olym lifters, it can apply to PLers as well

The argument you made was about oly lifters. Just when you realized you started to "lose" the argument, you changed the variables.

whys that? because I say people can make gains from a 3 rep range?

None the less... do you know what their entire routine was? Did they only train in the 1-3 rep range? Or did they happen to use other stuff to augment?

+ Realistically, no one denies you can make gains with lower rep ranges. It just isn't the most efficient. You came in saying people were brainwashed and apparently ignorant in that no one knew about other rep ranges. It is just that this is a bodybuilding forum and unless someone states otherwise, it is often assumed that a person is lifting with physique sculpting goals in mind. So why advise them down an inefficient path? Oh wait, so we can show them that you can actually make gains with another rep range, let alone another route would be better.

[womanoid]

Oh geez, unless you know the training regimens of the lifters, posting their physiques are worthless.

And anyway, isn't one of the most well known things about Bill Starr is his 5x5?

[allergic2rice]

since Chazzy took the liberty of spelling it out for your Rippity, I hope you read that.

but just to humor your, consider this. Powerlifters (since that's what you posted) do train in the 1-3 rep range for competition and load purposes.
if you know anything about powerlifting, you know that assistance exercises are also extremely important. they enduce hypertrophy, will help balance their musculature, strengthen tendons, and increase their workload.

and what rep ranges are assistance exercises done in?

oh yea, 8+.....

[geoffstgermaine]

Because higher rep ranges are optimal for gaining size. Lower rep ranges are better for strength. Simply have a look at any number of top level powerlifters or bodybuilders and you see this is clearly the trend. Why is there an argument?