For those of you who are fixated on strength increases, research conclusively supports low reps with high weight rather than high reps with low weight, but high reps can still elicit gains in strength as well. As many studies highlight, for optimal strength gains, lift relatively heavier weight for low reps. This is in line with how Powerlifters train for competitions to help increase neuromuscular adaptation, which is the efficiency of the brain to control the muscles. You can get stronger as a result of increase in muscle size OR increase in neuromuscular adaptation.
Lift 80% of your 1RM with a rep range of 6-10 reps and within weeks you should feel significant strength gains.
