Why 10x4 rep ranges are killing your gains

Most people have quite a strong opinion on the best rep range and it's most likely the rep range they stick to for all of their movements. I don't really think there is an ultimate rep range but I do think that sticking exclusively to one rep range is firstly, very boring and secondly, detrimental to progressive overload, essential variation and having dynamic, functional training.

It is pretty widely accepted that:

If your goal is to get strong, low weights is surely best because it allows you to lift higher weight.

If your goal is for endurance, high reps is surely best because it allows you to lift for an extended period of time.

But if your goal is aesthetics, there is no clear answer.

Firstly, I'd say lift in a rep range you enjoy. Personally, I hate going under 8 reps a set or over 20 reps a set.

While my ultimate goal in the gym is aesthetics, I like feeling strong and I think most people feel similarly. This is why I utilise pyramid training:

• Set 1: 20 reps

• Increase weight

• Set 2: 16 reps

• Increase weight

• Set 3: 12 reps

• Increase weight

• Set 4: 8 reps

• Increase weight

• Set 5: 8 reps

This rep pattern is especially useful if you are new to lifting heavy because it allows you to ease into the feeling of picking up a relatively heavy weight.

Pick a weight that makes the last quarter of the reps absolutely agony, increasing the weight incrementally per set. Essentially, this gives me the best of both worlds; endurance and strength as well as encouraging progressive overload which arguably is more difficult in a structured 10x4 set range.

As a more specific example, this is how I utilise the leg extension. this is quite an important exercise for me as I have very uneven strength between my left and right leg due to previous injuries. Unilateral exercises are preferable for evening out strength imbalances as the stronger side isn't able to compensate for weaker muscles.

• Set 1-3: 8 Left Leg 8 Right Leg 12 both legs

• Increase weight

• Set 4: 12 both legs

• Increase weight

• Set 5: 10 both legs

• Increase weight

• Set 6: 8 both legs

• I will increase the weight by 10 kg until complete failure

Drop sets are also a great way to push yourself into a new weight zone while keeping reps high and 'burning out' the muscle:

• Set 1-2: 8 reps drop weight 10 reps

• Increase both weights

• Set 3-4: 4 reps drop weight 8 reps

Aside from the science and the possibility of further physical progress, switching up how your structure your training and rep ranges makes it much more fun and less repetitive! There are endless possibilities to change up your training, even out strength and encourage progressive overload.

What a boring blog post. Oops sorry lol.