Rep Ranges
The topic of rep ranges in powerlifting might be a controversial one. I think that there are a lot of powerlifters and powerlifting coaches who only use low to mid rep ranges (1-5 reps) for the competition movements. I understand the idea behind only training the competition exercises in lower rep ranges, because it is more specific to a one-rep max, and then using variations of the main movements with higher rep ranges to increase hypertrophy and work capacity.
This will likely work for many individuals but others simply respond better to higher rep ranges on the competition movements. There are a few reasons why using higher rep ranges might be beneficial for many lifters, the main one being a higher response to it. I also find that using higher rep ranges is more efficient. A 3x7 and a 7x3 looks relatively similar on paper. If the intensity is the same, then the total volume should be the exactly the same.
One thing that many don’t take into account is how much fatigue is induced from having to set up and unrack the bar seven times versus three times. In my experience, the unrack or the set up seems to be what fatigues me the most. A session with this many sets may also take significantly longer, so in that sense, it is less efficient as well.
In my opinion, most powerlifters should be training in all rep ranges, especially the 1-8 rep range on the competitions movements, or should at least spend some period of time in higher rep ranges to determine what they respond best to. Obviously this is highly individual and some lifters will progress faster on varying numbers of reps.
After some time, you should start to gain a better idea of what rep ranges drive progress for you. For some it might be higher rep ranges all year, while other may not be able to tolerate that and vice versa. Some individuals may respond best to a combination of high and low reps.
There’s more than one way to skin a cat but you’ll never know which method works better for you until you try. (I’m obviously referring to training and not literally skinning a cat)
