What is the Best Rep and Set Range for Size and Strength? Comparing Intensity and Volume

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There are a wide variety of options for choosing set, rep, and percentage schemes when training for size and strength. Understanding how these options affect volume and intensity over a training cycle is key to optimizing your training. This is a discussion of the benefits between different training thresholds and why certain set and rep schemes are seen more often than others.

[@Uncle_Tijikun]

Your videos have become my "let's learn stuff while making/eating breakfast" staple appointment. Awesome as always

[@lukenath6983]

Likewise, but I gotta have ability to see dem charts

[@jak12329]

Love this guy, so straight to the point with rock solid advice.

[@Beeftitan]

Idk if you watched the same video, it took him 2 minutes to get to the point

[@jak12329]

@@Beeftitan better than the 14 minutes most fitness youtubers take

[@Fortress333]

Since your wife turned your living-room into a call center, you have been very productive with these videos. I do hope she expands the business :)

[@Guitareben]

So much good content. Always straight to the point, no KZbinrs cliché crap, the video just starts and gets on with it

[@zsahe21]

Seriously, damn.

[@aaronjester3266]

I appreciate All the content you’re putting out. Gonna purchase a couple shirts to show support. Keep it up!!

[@gumbygreeneye3655]

This is great. You have a real knack for taking complexity and making it easy to understand. There are a lot of great You Tubers out there but I think your way of thinking and presentation really matches my own. Keep it coming! Would you consider video on the newer lifters in their forties? I’m training in my third year of improving after being very out of shape.

[@jonathanfeatherston758]

Wow.... for such a simple concept like rep ranges that was incredibly well explained and insightful

[@codybeland2234]

I listened to a podcast with jm blakely and he talked about doing a 6x6. I've been doing his 6x6 for a few weeks now and it awesome.

[@HarmonicGrunt]

It will be for a while , then you gonna have to change it.

[@williamhendrix3253]

6x6 for 6 weeks. then 8x8 for 6 weeks. then 10x10 for.. you guessed it. try it and get back to me

[@JosephQPublic]

William Hendrix - 10x10 yields some awesome growth, but takes a lot of time.

[@williamharrison7797]

I found using fives at a 75 to 80 percentage range worked well. At 85 to 90 threes then singles at 95 percent of my 1 rep max target. I have had success with this in hitting my 1 rm targets. I also did well after using deficits as assistance training for deadlifts at a lower percentage around 70 to 75 percent

[@4DTransform]

*Subscribed!* I just went to write a 4 line question while watching and, never mind, you answered it! Love your content, solid highly cerebral strongman stuff Bromley!

[@walidabdo8465]

Thanks a lot Alex... i can't thank you enough for providing the underlying principles approach you take when explaining things...

[@scottgilmour749]

Ur killing me. I'm in the UK, just about to hit the hay, then he posts a video! Now I'm back in my garage, setting up my bar, getting ready. My wife don't like you man....

[@Isaac_Jacquinet]

Brutally insightful only annoyance is I wish I saw it sooner

[@ShrekTheGreat69]

Of al that "science based" videos I have watched, this is the only on with a good explanation of the sets and reps for STRENGHT.

[@hangonsnoop]

Thank you so much. This may be basic material, but I am learning a lot.

[@CrashMetaReligion1996]

Typically when it comes to bench I do 5x5 heavy then I do my light bench which is 3x10 to get more volume and endurance thrown in there. I also do some heavy singles or triples sometimes at the start.

[@charleswheeler141]

Good stuff man, keep 'em coming.

[@williamharrison7797]

Your videos have helped me a great deal and I have subscribed, thanks.

[@khmak9387]

To keep things simple, I'm sticking to 10. I've found that it's a good compromise for both strength and hypertrophy.

[@operationtruth288]

Great Information 3 sets 10-12 reps moderate weight Proven formula The Golden Era Bodybuilder used this protocol

[@junky802]

I've been thinking of squating 3x a week ( been doing that), but increase WT week A start with 3 sets 4 the next day then 5. Week B will be 5x5 on all 3 days. Following week go up in WT then repeat .

[@chuckwhite6687]

I’ve been Binge watching your videos. I really appreciate the information you provide. My question though is with step program or linear program are we only doing four Lifts? Over head Bench Squat Dead lift.

[@getstrongby4038]

I apologise if this has already been done, but is there any chance you could do a video on Russian programming? I understand its basically low reps at manageable weights but there's not as much information available about this stuff, for example how to programme assistance work . Great content as always appreciate it!

[@gainsandglory6808]

I prefer to do negative reps. Like my favorite routine is -5 X -5. Great gains through osmosis and reverse psychology

[@tilfliegel]

I had good results after a few weeks of 2x30-40 and then slowly raising the weight to force reps down, going to 3x12 and finally 3x5. I nearly forgot about it and I'm unsure if those were just the last of my newbie gains or if there's something to it. Will try it again for my next meso though, as it was really fun to do.

[@michaelt7438]

Great video, thanks so much!

[@ajames]

Hey man thank you for your information, not just in this video. You are a great resource.

[@NaseerOmran]

What about high sets low reps? Like 10+ sets @low rep range. Whats your opinion about that?

[@Mr-mopar]

I want that shirt...I will be purchasing one today.

[@steveo3239]

When I started lifting, injustice lifted 4x8 for most everything..

[@ossilong]

What do you think about 10x3, 10x4? Currently doing this with 1 min rest. feels good so far.

[@NaseerOmran]

In general high reps, low weight are better for bodybuilng. So high sets low rep is strenght building, conditioning the body and CNS for strenght and building confidence.

[@jeffk4710]

Question is, should we just do low volume high intensity on SBD like 3-5 and then accessory and machine work do the low intensity higher rep range 8-12?

[@BossofBosses111]

Like most things... It depends. What your goals are, how advanced you are, etc...

[@Interlokutor_]

Don't get it. Let's say my 1RM is 100kgs. According to this picture, the most optimal way is 5x5 at 80%. 80% from 100kgs is 80kgs. So, I should do 5 sets with 5 reps on 80kgs, but if I calculate my 1RM at the end of the day, it would be 90kgs(80kgs x 5 reps x 0.0333 + 80kgs). So... how is that a progress?

[@evzenboublik1524]

Any tips for strengthening tendons? Becoming stronger without putting on weight? Thanks Appreciate your content.

[@noone6953]

Hi. I would recommend you watching “the bioneer” to learn more about that

[@Moh1Z]

What about if you do 10 sets of 5? It's the same volume as 5 sets of 10, but for sure you could use a higher percentage. Wouldn't it be more beneficial or is there some benefit to using higher rep sets?

[@gaizokubanou]

Doings 10 sets of 5 at 80% would be far more exhausting than 5 sets of 10 at 65%. If you can handle it I suppose it would be pretty great but at that point I would wonder if you are really doing each set at around 80% of your one rep max. And 10 sets of 5 at 65% would be too low of intensity per set.

[@unky5724]

That would take forever and would absolutely fry recovery. Heavier isn’t always better.

[@jamesperrone3988]

So what about all the accessory work does the rep range there have a big effect on my main lifts or not really. Should I do 5 reps on my incline and decline as well or should I pump it up

[@ronbuttarazzi4400]

Good video

[@juansamudio1171]

Can you do a video on rep speed?

[@shajivi]

Thank you

[@thebeast-vn5hn]

I do the same exersizes every week but to shock the muscle i would do one week 10 sets of 10 next week 8 sets of 8 and the third week 6 sets of 6 i do this with my heavy exersizes this way i do every week another weight one week heavy and one week lichter how do you think about this

[@christianduval8374]

What's the best squat range for thigh hypertrophy?

[@TheUcHiHaMaD]

Do you have any opinion on Canditos linear programs?

[@GUILHERME-qq2jj]

What your opinion about mike isratel volume landmarks is?

[@MEAT-BASED-VEGAN]

it is better do do 3 sets 5 reps or 5 sets 5 reps on squats?

[@stevesedgwick5789]

Good stuff

[@javiergarcia-monsalve2423]

What about changing, for example, 3x8 for 8x3 but keeping the same percetage of our 1rm?

[@akpowerlifting]

You will use a higher percentage of your max to reach the same level of fatigue if you swap rep numbers for sets at 8 reps.

[@coreywelch243]

Hey Alex I'm a beginner lifter but naturally strong what percentage of my max should I start lifting? I don't want to start to light or to heavy

[@sumdudenorris106]

Starting Strength starts with just the bar or 20% less than your 5 rm.

[@archmaesterofpullups]

I'm surprised that you didn't bring up INOL. If you optimize your volume-to-INOL ratio, then you'd have to lift at 50%.

[@BinaryBard64]

Bromley's arms are so big, their slightest movement is making the auto-focus have a conniption 😆

[@nathanielfarrugia]

Forum dead?

[@zsahe21]

!!!!

[@jdmalm123]

Is "bodybuilders do sets on sets on sets" code for Vitamin S? 😉

[@captainobscurity491]

2

[@drewbowman210]

zaddi

[@Joe-ly3si]

I came for some advice, i left with nothing lol. I have no idea what this guy is talking about! Let me find a simple answer lol

[@mdd1963]

Summary: do some sets of 3, some sets of 5, some sets of 8, some sets of 10-12! :)