Weightlifting Reps For Size & Strength (Jimmy Hall, member Workout Anytime Douglasville)

If you lift weights or are involved in weightlifting or bodybuilding in any way, you have no doubt read countless ways to gain size and strength. Many accounts even seem to contradict each other. The question is: How many reps (repetitions) are ideal for maximizing strength and muscle size gains?

From reading information provided by the late bodybuilding guru Joe Weider, I have discovered what I feel is the right way to increase both strength and muscle size effectively. The answer/solution, however, is a two part one. I do my lifting at Workout Anytime/ Douglasville, and all may not be in full agreement!

Strength requires two things: Strong tendons combined with overall frame strength AND strong muscles for the particular lift or strength test involved. Both of these components must be addressed. 

It is probably no secret that virtually no one thinks of tendons and the body's frame when they lift weights for any reason! When you say strength, people think "muscles." Well, this is not exactly true. Your frame and especially tendons carry a large part of the strength load.

As such, ideally, reps (repetitions) in the 1-5 range should be used about once every 10-12 days. Why? The high weight for this low-rep range means that the overall body frame and ESPECIALLY tendons carry the bulk of the load. Doing this, the tendons and frame naturally get stronger since this rep range tends to isolate them and bring them into play more than when lighter weights and higher reps are used.

On the other hand, muscles are also vital in lifting heavy poundages. So, the muscles themselves should also be targetted for growth and greater strength. This is done by doing reps in the 10-15 range, actually with lighter weights....  What???????

Yes, the 10-15 range. Why? When using the lighter weights, the overall body and tendons do not naturally come into play as much, the load remains (to a large extent) upon the individual muscles themselves. When you think it through, it actually makes good sense, doesn't it?

Though Joe Weider is gone, his research and knowledge remain available for all to see, use, and share. I hope this blog piece provides at least some food for thought for you and your weightlifting routine. I might also add, checkout our friends' gym, Workout Anytime/ Douglasville, for a great workout....

Jimmy Hall is owner of Jimmy Hall Writing Services (404-580-1501). Jimmy writes web content, business plans, resumes, and a wide variety of other written projects, online and in print.....