What is the recommended rep range for barbell complexes?

The recommended rep range for barbell complexes typically falls between 5 to 8 repetitions. This range is ideal because it allows for enough weight to be used to stimulate strength and muscle growth while still maintaining a level of intensity that is beneficial for conditioning and endurance. Barbell complexes are a type of circuit training that combines multiple exercises performed back-to-back without rest, and the 5 to 8 rep range strikes a balance between strength and endurance benefits.

In this context, using lower reps (such as 1 to 3) may limit the volume of work done in a complex, making it less effective for muscle endurance and cardiovascular conditioning. Similarly, higher rep ranges, like 15 to 20, can lead to decreased strength development and may also compromise form due to fatigue earlier in the set, undermining the benefits of the complex. The 10 to 12 range can be effective but might not maximize the strength-building potential that a slightly lower rep range can offer, particularly in a complex training format.