Strong science: training research on the ideal rep range, number of sets and workout frequency to maximize results

Flex, June, 2005 by Jim Stoppani

RELATED ARTICLE: STRONG RESULTS

This table shows the optimal variables for beginner and advanced weightlifters who are interested in maximizing strength gains.

LIFTING VARIABLE                          BEGINNER      ADVANCED

Optimal rep range                         12-15         6-8
Optimal number of sets per bodypart        3-4          4-6
Optimal number of exercises per bodypart   1            2
Optimal training frequency                 3 days/week  4 days/week
Optimal training split                    Full body     Half body

Reference: M.R. Rhea et al., "A meta-analysis to determine the dose response for strength development," Medicine and Science in Sports and Exercise, 35(3):456-64, March 2003.

BY JIM STOPPANI, PHD

SCIENCE EDITOR

PHOTOGRAPHY BY CHRIS LUND