I personally enjoy doing a set of 8. When I say I reach a new PR(bench or squat or DL) I usually just mean that I can finally do 8 reps of it. I could probably do pretty damn heavy weights if I did 1 rep max but I wonder: is it just a vanity thing like “look how much I can lift for 1 single rep” or is it actually something to help me increase my mass? Or would a 5 rep increase mass more?
I think it can be psychologically helpful to testing our limits safely once in a while to help feel a sense of progress and accomplishment. It feels good to set a new PR. BUT I don’t think it is optimal to base training around PRs because it isn’t an optimal way to train to do one rep sets all the time and doing that increases the risk of injuries.
Edit - To answer your question the general consensus is that a rep range of 5-8 reps per set is most optimal for building mass, and heavy low rep sets are better for building strength.
Interesting, so maybe trying a 1RM once a week or 2 would be a good way to track progress and feel a bit more accomplished in the meantime while I exercise for mass. Thx for the tip
No problem. We continue to get stronger whether we realize it or not without pushing our bodies to their limits. It’s more important to progress consistently and be careful about not getting injured than to risk pushing our bodies beyond what they’re safely capable of doing. What you’re capable of lifting today is more important than what you were once capable of lifting.
This. Important but underrated advice.
If you avoid injury and stay as healthy as possible, you can train for your whole life. One silly accident, and you will suffer and might rarely train again. It doesn’t even have to be a big injury, but if it limits range of motion and / or sends referral pain to other joints / limbs…