Dr. Lauren Colenso-Semple

So I think if you're doing something like face pulls for your rear delts or leg extensions, I would never say, yeah, do a set of three.

But if you're doing squats, I don't want to do a set of 20 squats ever.

And most people don't.

So I think we can, for most people say, all right, somewhere in the kind of six to 12 ish.

is a good sweet spot.

If you're new, I'd say go eight to 12 because we want to get really comfortable with the movement pattern.

And so if you're only doing sets of four or sets of five, then you're not repeating the movement enough

to get really proficient with the technique.

So I'd love for those people to start in a moderate rep range.

I think also if you go beyond that, then there's more of a chance of kind of form failure and injury risk.

And so we want to be really proficient in the moderate rep range before we start exploring those lower or higher rep ranges.

You can do it that way.

I prefer to combine it into the week.

So if let's say we're doing squats twice a week, then let's do a lower rep set day and a moderate rep set day.

And you can do that for all of your kind of main compound lifts.

And that adds some variety, but also means you have the data to make sure that you're progressing in each of those rep ranges kind of simultaneously.

Whereas if we were to do sets of six for three weeks and then move to sets of 12, then I don't really have that anchor point for am I making progress because now I'm doing that lift in another rep range.

Yeah, I think it's an equal opportunity game.

You know, we really need to make sure that form is dialed in and that you have a spotter or a training partner, if appropriate, depending on the lift that you're doing.

Because if you're doing high rep training,