|Higher reps, don't prevent muscle gain, ladies (img. fighterdiet.com)|
With their latest paper in the Journal of Strength and Conditioning Research Brad Schoenfeld et al. actually break ground: A study with trainees with on average 4.2 ± 2.4 years of training experience (range of 1.5 to 10 years) that deals with the aforementioned question whether 3x10 or 7x3 would be the optimal set x rep range for strength and size gains has yet - at least as far as I recall - not been conducted.
To compare the two loading strategies, the 20 male study participants were randomly assigned to one of the two types of resistance training routines they had to follow for 8 weeks to the figurative "T" in the study (Schoenfeld. 2014):
- a strength-type resistance training routine (ST)
- a hypertrophy-type resistance training routine (HT)
|Table 2: Overview of the exercise selection and sequence (Schoenfeld. 2014)|
|Figure 1: Pre- vs. post changes (%) in biceps thickness, bench press and squat performance (Schoenfeld. 2014)|
The latter cannot be said of the 1-RM and bench press and most significantly the 1-RM squat performance which (obviously?) benefits from a lower rep range - at least at a fixed volume.
- Chestnut, James L., and David Docherty. "The effects of 4 and 10 repetition maximum weight-training protocols on neuromuscular adaptations in untrained men." The Journal of Strength & Conditioning Research 13.4 (1999): 353-359.
- Schoenfeld, B. et al. "Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men." Journal of Strength and Conditioning Research (2014). Publish Ahead of Print