1-3 + 3-5 rep ranges for strength?

[jeremy9710]

Hello, I was just wondering if using both 1-3 rep ranges and 3-5 rep range would be best for getting strong? I don't really care about being big, but I would like to be strong. For example lets say you were benching Monday and friday. Would it be smart to do 3-5 on monday then 1-3 on friday? With 3 sets each or would this just injure you? Thanks!

[Floider]

Focus more on the 5 rep work but throw in 1-3 rep days every once in a while.

Using your example do 5x5 on Monday and 5-3-2+ on Wednesday. I wouldn't truly try a 1 rep max more than about once a month.

[tjwessksu]

The lower the amount of reps performed, the more sets you will need. If you're just starting out, 5 sets of 3 reps will suffice, but start gradually increasing the amount of sets (you can even go as high as 13). Try pairing antagonist muscles: Biceps/triceps, chest/back, that way you can do more total work in your workout. You'll need at least 4 minutes rest before working the same muscle again, because the nervous system takes 5 times longer than the muscular system to recover. So that's why you pair antagonists, Do scott curls, rest 2 minutes, then decline triceps extensions, rest 2 minutes, like that.