Repping 3to6.

It’s a common understanding among gym folk that if you want to get strong, you increase the weight and decrease the reps; then you have those wanting to get bigger claiming the opposite. Yet, the biggest and strongest usually training with heavier weight, skill, and a lot of sets with lower rep schemes…

I’m about to get very controversial here… both size and strength can be achieved by training in the rep scheme of primarily the three to six range. Obviously with some caveats, but I do believe you can not only develop some good ole strength, but also build a solid physique maintaining this method. Utilizing it through your primary, secondary, power movements, and even encompassing multiple isolation exercises.
Let’s get into it…

Now before you get all hot headed and dismiss my claim. I will admit that most of this is from anecdotal evidence, yet in addition to still following what we understand about training adaptations.

One argument might be that it’s tough to train for multiple modalities at one time. Which I do agree with that statement! Training for a marathon and training for the 100m dash are basically two completely different worlds… even though they both require you to run.
However, muscle strength and size go hand-in-hand, for the most part. This is regardless of what you’ve seen or heard, stronger muscles are usually bigger muscles.
That part does become messy at surface level, because with those who train strictly to get stronger, will eventually hit a hypertrophy wall due to overall volume, skill enhancement (heavy lifting is considered a skill base after beginner), and factors like connective tissue stiffening and bone density (which is technically also true for those strictly bodybuilding). When these other adaptations come into play and begin to increase (or possibly decrease as in volume), because your skill is higher and your structure is more sound, you don’t recruit as many muscle fibers within the movement itself.

Time to hear me out.
I believe the 3-6 rep scheme is a powerful tool to ensure you can not only drive intensity (typically load), but volume as well. This is where this method conflicts with most mainstream information on the topic of size and strength. Volume can be implemented by reps and sets. So if our reps are lower, that means we can do more sets. But now because the reps are fewer, we can load up the bar more for 6 reps than we could for say a set of 8-10 reps. Which is now covering both of your muscle strength and size needs (intensity + volume). It’s possible that it wont always be a 1:1 comparison on volume, however the loads you’re moving should help cover that potential loss.

On top of this, I believe bringing your rep scheme down can help you understand movement patterns, avoid injury, and focus a bit more. Taking the standard 5×5, or even 6-8×3, or 8×4.
I know, it seems like a lot of sets for one movement. This is typically a focus on primary and secondary lifts. Which should be some sort of compound movement anyway (multiple muscle groups should be in the line of fire). Then by the time you hit your main isolation exercise(s) you’ve done enough heavy work to either go a more traditional volume route, or pump out a 5×6 of 80% bicep curls.

Quick note: This system should be progressed into. Also remember that just because it’s lower reps, doesn’t mean you should be ripping 90-100% for every lift. See implementation section for more guidance.

Now how do we put this on paper…
You will need to have designated reload/deload weeks, where you drop both intensity and volume. This can be as easy as dropping a set or two and some load on your movements each day, possibly even adding an extra weekly rest day.
Progressing in this is vital. Small increases week to week, plus going off of how you’re feeling with that lift. Incorporate skill days, where it’s a ton of sets with lower volume of your Olympics, big strength, or plyos. Utilize block periodization, by choosing a main lift or two and body parts you’d like to focus on, making it your priority. Keep training everything, but your progression focus will be here. Stop trying to do everything at once. At the end of the block of 4-6-8 weeks, move on to the next focus, and so on.

Personally I like the 5×6 or 6-8×3-4 for my main lifts. If I’m doing Olympics it’s from 3-5. Then a 4-5×6 for my secondary. Leading into a typical superset or unilateral where I bounce from 5-8 reps. Then depending on my isolation can be anywhere from 5-10 reps (I usually decided depending the main lifts, and what joint the isolation will be using)
Incorporate where you see fit.
If you want the best of both worlds, I would implement these rep schemes in your main, Olympic, and secondary exercises. Then falling back on your traditional for everything else.

I use this as a bases for my programming personally and for clients. But I constantly alter it for the individual. Everyone enjoys training differently. If you like doing something a certain way, and you’ve already tried the other option, just stick with what you enjoy.
Just remember progressive overload is key to just about all fitness and training progressions. Mind your form. And I hope this helped and wasn’t too confusing.

The difference is only in customization, they both will yield results!

Train smart, but never forget to train hard.