Rep Ranges Matter

Get my 3-step guide to building high-level strength without trashing your body in the process: https://jakewilliamsfit.com/move/ For my complete training programs, Training Fundamentals and Training Lab discussions: https://jakewilliamsfit.com/skool-ssc... References: 1. Anderson T, Kearney JT (1982 Mar). Effects of three resistance training programs on muscular strength and absolute and relative endurance. 2. Campos GER et al. (2002 Nov). Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. 3. Holm L et al. (2008 Nov). Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. 4. Mitchell CJ et al. (2012 Jul). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. 5. Schoenfeld BJ et al. (2014 Oct). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. 6. Schoenfeld BJ et al. (2015 Oct). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. 7. Schoenfeld BJ et al. (2016 Dec 1). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. 8. Jenkins NDM et al. (2017 May 29). Greater Neural Adaptations following High- vs. Low-Load Resistance Training. 9. Lasevicius T et al. (2018 Jul). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Systematic reviews and meta-analyses: 1. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW (2017 Dec). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. 2. Lopez P et al. (2021 Jun 1). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. 3. Carvalho L et al. (2022 Apr). Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis.