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Each and everyday I'm asked the question, "How many reps do I need to be doing?" This question can only be answered after you know what your goal is. Different rep ranges will have different outcomes for your body.
When I talk about rep ranges, I'm talking about three different categories. There are low reps of 1-5, medium rep range of 6-12 and higher reps at 12 or greater. Each of these rep ranges have a different effect on your muscles and neurological system.
A low range of 1-5 with heavy weight will cause your body to adapt by adding strength. When you are lifting these heavier weights at a low rep range, your body will learn to recruit more muscle fibers to take part in the movement. These muscle fibers have a higher threshold that don't come into play with a lighter weight and higher reps. Your muscles adapt to coordinate together in one movement as well. A higher rep range will focus on just isolating the main muscle used in the exercise. You can try this by performing a heavy low rep set of bent rows and do a high rep low weight set. On the higher rep set, your biceps will fatigue. Lower reps will not have such an effect on your muscle size.
Bodybuilders use 6-12 reps for a reason. This rep range is optimal for muscle development and hyptertrophy but won't have as great an effect on strength as a lower rep range. This explains why you'll see bodybuilders who aren't as strong as they look and smaller individuals with much greater strength. It's all about the rep range and weight used.
The muscles don't have to call upon the higher threshold fibers to complete the 6-12 reps. Your body will adapt by increasing the size of the components muscles are made of. This effect is more cellular than neural.
High reps of 12+ are going to have the majority of effect on your cell components and very minimal strength gains. This rep range is great for building muscular endurance and to increase injury prevention. A higher amount of reps is usually recommended for a beginner so that the body can adapt slowly and efficiently so they can transition to heavier weight without injury.
So now that you know what the rep ranges do, how many reps should you do? Look at your goals and have the majority of your exercises use the reps that's appropriate for either muscle gain, strength gain, or endurance. It is wise to use all of these rep ranges in a routine so that you can get all the effects.
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