First and foremost, lift hard, lift consistently, and add weight to the bar, when you are able to. That said, for bodybuilding purposes, I would always recommend using a variety of rep ranges, either within a workout or spread out over a series of sessions or weeks. Go as low as 1s, 2, and 3s and as high as 30, 40 or 50 reps per set.
As well, a variety of rep speeds, rest between sets, "intensity techniques" and total workout volume are in order.
Each of these variables will have a slightly different effect on various components of your musculature and strength. Experimenting with these variable over a period of months or years will maximize neurological efficiency, fiber recruitment, capillary density, number of mitochondria, myofibril size, etc., giving you the complete physique you're looking for.
Some definitely respond better to one rep range or another, but to get complete development while working "drug free," add some variety from time to time.
Even seasoned pros sometimes see dramatic improvements if they work with different rep ranges and speed from what they commonly use.
As well, a variety of rep speeds, rest between sets, "intensity techniques" and total workout volume are in order.
Each of these variables will have a slightly different effect on various components of your musculature and strength. Experimenting with these variable over a period of months or years will maximize neurological efficiency, fiber recruitment, capillary density, number of mitochondria, myofibril size, etc., giving you the complete physique you're looking for.
Some definitely respond better to one rep range or another, but to get complete development while working "drug free," add some variety from time to time.
Even seasoned pros sometimes see dramatic improvements if they work with different rep ranges and speed from what they commonly use.
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