What is the ideal range for working reps of heavy sets?

The ideal range for working reps of heavy sets is typically between 1-5 reps. This range is effective for developing maximal strength and power since it allows athletes to lift heavier weights with focus on technique, recruitment of muscle fibers, and overall intensity. In this range, individuals can maximize the stimulus on their nervous system, leading to greater strength adaptations over time. Performing higher repetitions with heavier weights can compromise form and increase the risk of injury, especially as the load becomes very challenging. Additionally, this rep range allows sufficient recovery time between sets, which is critical when lifting heavy weights.

While higher rep ranges can have their benefits in terms of endurance and muscle conditioning, they do not focus primarily on maximizing strength in the same way that lower rep ranges do. Therefore, in the context of training programs aimed at increasing strength, the rep count of 1-5 is considered the most effective and ideal choice.