Assigning rep ranges during any given set of an exercise is something I’ve grown fond of in programming recently. Certain exercises have a higher degree of difficulty as it pertains to increasing weight or volume. There can also be a high variance between two individuals completing the same exercise for the same amount of sets and reps. Let me explain:
Example One: Pull-ups
If you are to complete pull-ups in your program for 3 sets of 8 reps, this could be easy for one person and hard for another. By implementing a rep range of 3-8, or 4-10, or 6-12 (however you want to prescribe it)- it allows each individual to get exactly what they need. Someone who is proficient in pull-ups can hit the higher end of the rep range and another person who is building up their strength can work the lower end.
The other thing assigning a rep range allows me to do is harp on form when completing the exercise. By assigning something like “3-8 reps”, I can now remind the athlete that I would rather them perform only 3 reps but hit a full range of motion than 8 reps where they’re lowering down to 90 degree bent elbows or using momentum to get themselves up.
Below are more examples of exercises where assigning a rep range could be a benefit to your training program:
Kettlebell Bottoms Up Press
Using a range here is great for two reasons. One, the stabilization/coordination/strength it takes to complete the exercise makes it a difficult one to jump up in weight quickly. You can continue to use the same weight for each set until you are able to complete the exercise on the high end of your range with great form. Two, as mentioned before, it is a hard exercise to increase the weight on. From my experience, most gyms don’t have small increments in their kettlebell weight. Making a jump from a 10lb kettlebell to a 20lb kettlebell is going to be a great ask of someone.
Off Box Pistol Squats
Similar to the kettlebell press, control of the motion is crucial. Mastering body control for a few reps would be better than knocking out 10+ just for the sake of completing work.
Anything Exercise Using a “Goblet” Hold
Goblet Squats, goblet lateral lunges, goblet step ups, etc. Using a dumbbell goblet hold is great for introduction to an exercise as well as in an accessory complex near the end of a training session. The reason a rep range would be needed is that in order to increase work capacity with a goblet hold reps are really the only way to go. From anecdotal experience, the hold becomes a limiting factor once you pass around 50 or 60 pounds. If you’re trying to pick up a 100 pound dumbbell for reverse lunges, you might as well transition to two dumbbells or a barbell.
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