The body is very specific in how it adapts. If you do sets of 20 repetitions, you will get better at doing 20 reps. You may or may not get better at doing sets of 8 reps with heavier weight and vice versa.
Be it more definition, more stamina, more strength, or even more bone density, every goal has a rep range that will give you the "biggest bang for your buck."
So here it is:
6-12 reps - Muscle growth, improved body composition (more muscle, less fat)
12-20 reps and up - Muscle endurance and stamina, fat burning
We need to spend time in each rep range as part of an entire progressive workout plan. However, your goal will dictate which rep range you'll spend the majority of your time.
If you want stamina through the roof, you'll spend most of your time in the 12-20 rep range. If you want to be really strong, you'll spend most of your time between 1 and 5 reps. If you want to be muscular, spend most of your time between 6 and 12 reps.
With every goal, there will be some cross-over. Even though your main goal may be stamina and weightloss, it would benefit you greatly to venture down to 12 and even 8 reps every now and then because those rep ranges build muscle which feeds into the ultimate goal of improved body composition.
All of this is taken into consideration as part of an entire progressive workout plan and progression is the key. We'll cover more about how this all goes together in a bit so stay tuned!
I hope and pray that these articles help clear up some confusion. Please give your feedback and share this with friends and family so we can help them honor God by leading a healthy lifestyle too!
Love God, love people.
Chris
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