TRAINING PRINCIPLES
Load and reps
How heavy and for how many reps depends on whether you're after size or a bigger number on the bar.
The short answer
Tailrep's programs put compound lifts at 5-10 reps and isolation work at 10-20. Only the strength-focused days drop to 3-5.
What the research shows
- In Schoenfeld et al.'s (2017) meta-analysis of 21 studies, hypertrophy was comparable between low loads (≤60% 1RM) and high loads (>60% 1RM) when sets were taken to failure.
- In the same analysis, 1RM gains clearly favored heavy loads. Currier et al. (2023) also found strength maximized by prescriptions above 80% of 1RM.
- So the split is clean: size tolerates a wide range of reps, strength needs heavy weight.
- Schoenfeld et al. (2021) re-examined this repetition continuum across strength, hypertrophy, and local endurance.
How to apply it
- If size is the goal, pick the rep range you execute best. Mixing heavy and light days is fine
- If you want your 1RM to move, give that lift days above 80% of 1RM
- With lighter loads, you have to get close to failure for the effect to hold
Programs built on this principle
References
Limits of this evidence, Light loads match heavy ones only when sets go near failure. Stopping well short of that changes the terms.
Schoenfeld BJ, et al. (2017) Journal of Strength and Conditioning Research
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis
Schoenfeld BJ, et al. (2021) Sports
Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
Currier BS, et al. (2023) British Journal of Sports Medicine
Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis