Conventional wisdom led us to believe that low-rep ranges (1-5) build strength, moderate-rep ranges (6-12) were best for hypertrophy or size, and high-rep ranges (more than 12) develop muscular endurance. While that's partly true, the problem is in the application of the idea.
Lifters were advised to specialize in the rep ranges associated with their goals. So, powerlifters and Olympic lifters never really went past about 5 reps per set. Bodybuilders stuck primarily with the "hypertrophy zone," while beginners and people training at home with plastic-covered dumbbells would only do high-rep sets to work on their "definition."
What we know now is that, regardless of your goals, there are benefits for everyone in all rep ranges:
A solid program will include all rep ranges in some way, whether by hitting low, medium, and high reps all in the same workout, or by cycling through them in a periodized program. Sure, prioritize the rep range most closely associated with your goal, but no matter what, you need to train in all rep ranges.
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