After reading several sources about rep range recommendations, I know that:
- Low reps of heavy weight build strength
- Moderate reps of less heavy weight builds muscle
- High reps of low weight builds muscle endurance
This is all given a proper cadence to produce the needed amount of time under tension.
After moving past the explanations of rep ranges, these articles will generally go on to prescribe sample workouts that either stick to a particular goal (building strength vs. muscle vs. endurance) or explains how to mix them together. This is where my question starts.
I'm looking for an ideal cycling period for switching between the 3 major rep ranges. I personally work out 6 days a week, so I've come up with 3 options:
- Daily - Within a single workout start with heavy lifting around 3-5 reps, then follow up with 6-10 for hypertrophy, then finish with 15+ for endurance
- Weekly - Day 1 do low reps, Day 2 do moderate, Day 3 do high reps, repeat
- Concentrate on strength building for a month or more, then muscle building, and finally endurance
For the last one, I've seen it suggested that each week you reduce weight and increase reps to progress into the muscle building phase, and the same for endurance, so I guess that could kind of be a 4th option.
I'm looking for information on the pros/cons of these different cycles. I found a lot of info on the different rep ranges, but not on how often to do each. Though, I think I just don't know proper terms to find what I'm looking for.
I feel like this answer will be based on the workout program in question. I am doing a Push/Pull split that looks something like this:
Hamstrings Glutes Mid Back/Rear Delt Lats Biceps
Quads Calves Chest Mid/Front Delt Triceps
So, each major muscle group gets 1 exercise worth of attention 3 days a week (not accounting for compounds).