Manipulating training variables is at the heart of program design. Different rep ranges can have different training effects. There is a rep range that elicits muscular endurance (15+ reps per set), hypertrophy (8-12 reps per set) , functional hypertrophy (6-8 reps per set), and relative strength (1-5 reps per set).
The intensity/load/weight chosen should bring you at or near muscular failure during the last rep of each set. The trainee’s training age and predominant muscle fiber composition (fast twitch vs slow twitch) may skew these rep ranges. A knowledgeable professional can guide your fitness or sport performance program to elicit the desired training result during each of your training phases. Personal training should be personalized!
