Old school wisdom led us down the almost cultish path of specialization.  Low rep ranges (1-5) build strength/power, moderate ranges (8-12) build muscle, high ranges (12+) develop endurance.  For these groups, there was absolutely no veering from your group, your program.  If you're a bodybuilder, it's all about growth and you need to get those reps in.  Powerlifters only need to be strong, nothing over 5 reps!  For the "toners" with neon colored weights, have to go high or you won't be toning.  Should you be handcuffed to your specialty rep range?  No, you should be utilizing all ranges as part of a well-designed periodization model.  Now, there is scientific proof to the essence of that, the issue lies with the application of those principles.

We basically told exercisers that they had to specialize in one of those categories based on the goal(s) they are working towards.  So, powerlifters and OLY weightlifters never went above 5 reps.  Bodybuilders stayed in their 8-12 lane.  And the “toners” working out at home only did sets of 20.  Now...you throw that all out the window. 

Here is what we know now…THROUGH SCIENCE…there are benefits utilizing all of those rep schemes for all goals.  Here is how we explain it:

• Powerlifters and OLY weightlifters can benefit from putting on some muscle, as long as they’re able to make weight.  Think of it as adding more horsepower to the engine.
• Bodybuilders/physique athletes benefit from the occasional strength mesocycle.  Improving your strength foundation, at least on a CNS level, can only help by improving the neuromuscular ability of that added muscle when you go back into 8-12 rep ranges.  That will lead to better gains.
• Everyone will benefit from the occasional high-rep work.  Increased vascularity, extended time under tension, improved attention to form all benefit the lifter.  Believe me, 20 reps will change your life.

A well designed program will include elements of all 3 rep ranges.  Typically this will come by way of periodization, alternating mesocycles in the overall macrocycle.  But, of course, you’ll prioritize the rep range that addresses your specific goal.