-Functional chest training for real world athleticism
-Avoid injury and train for function and aesthetics
-Best and worst exercises for strength and mass
Rep ranges train different qualities depending on the load that is used and the number of reps that are performed
1-4 reps is maximal strength and trains neuromuscular coordination. This range is the hardest stressor on the joints...
4-6 reps is near maximal strength with some muscle building stimulus. This range works very well for some people, but can become harder to lift in as you age
6-8 reps is strength and muscle building in equal measure. This is the “sweet spot” range for getting stronger while also putting on mass.