08/14/2026
“Should I train heavy or moderate, Richie?”
This is a question I get all the time, and my answer is almost always both.
In my own training, I always have a few movements where I’m pushing heavier loads in the 4–6 or 6–8 rep range. Usually these are bigger compound movements where my goal is to progressively get stronger over time.
But here’s something I think gets overlooked:
The best movement to go heavy on is the one that feels good for YOU.
Just because I can load up a certain exercise doesn’t mean you should.
If a hack squat feels great on your knees, hips and low back, but a barbell squat constantly beats you up, there’s no rule saying you have to barbell squat.
Find movements that fit your body, movements you can consistently load heavy, train with intensity, progress over time and stay healthy doing.
But I don’t only train heavy.
8–12, 12–15 and even 20+ rep sets are staples in my training as well. They allow you to accumulate more quality volume, build muscular endurance, get a great pump and challenge the muscle differently than those lower rep strength sets.
And there’s a carryover between the two.
Get stronger in those lower rep ranges and suddenly the weights you’re using for 10, 15 or 20 reps start going up too.
You don’t have to choose between training heavy or training for reps.
Get strong. Get your volume in. Train through different rep ranges. Find exercises that fit YOUR body. And most importantly, keep progressing.
There’s more than one way to build muscle, and a well rounded program takes advantage of all of them.
