In a world where short-form is the norm, strength coach Sebastian Oreb demonstrated how to squeeze training into 45-minute sessions. Short sessions aren’t always ideal,, as Oreb noted, “It isn’t a proper strength session.” He continued, “I’ll teach you the science behind how to get effective training for muscle growth and strength building when time is short.
The rep ranges that build the most muscle at the highest level are six to 15 reps.
—Sebastien Oreb
Sebastian Oreb’s Quick Tips
- Best muscle-building rep range: six to 15 reps.
- Five to 30 reps can yield similar size gains.
- Strength building is best at 80%+ of one-rep max (1RM).
- Train to complete failure sparingly — mostly avoid on big lifts.
- Supersets and drop sets save time and maintain training volume.
- High-rep work supports joint and tendon health.
Strength vs. Hypertrophy: Flexible Gains
Oreb outlined rules for hypertrophy versus strength training. “Research says 80% the best carryover to strength, but that doesn’t mean lighter doesn’t carryover,” he said. (1) Bodybuilders, for example, are muscular and strong. Still, they don’t typically train as heavily as powerlifters.
While bodybuilders use many rep ranges, the sweet spot is usually moderate to moderately heavy training loads.
“Do anywhere between five to 30 reps and achieve meaningful progress with muscle mass, equal muscle gain, regardless of the rep range, as long as you take the sets to the same proximity to failure,” Oreb addressed.
This echoed studies, led by muscle researcher Brad Schoenfeld, showed muscle gains can be achieved across low- and high-load ranges when effort is equated, or the light load sets are pushed to failure. (1)(2)(3)
Training to Failure and Supersets
Oreb warned against training to failure too frequently during heavier lifts, as it’s fatiguing. Instead, he suggested stopping a few reps shy of failure, which means less rest time between sets.
Antagonistic supersets are another time-saving strategy. For example, performing bench presses and lat pulldowns back to back with no rest allows twice the work in the same duration without overlapping fatigue.
Research indicates opposing muscle supersets allow for optimal training volumes, which are essential for progression. (4) They involve greater physical demands, burning more calories, but may require additional recovery between workouts. (5)
Benefits of High-Rep Training
High-rep sessions help maintain joint and tendon health, giving the body a break from heavy loads.
When you lift heavy for too long, your body just hurts.
—Sebastian Oreb
One way to do high reps with varying loads is drop sets, which entail performing a few reps with a heavier load, then decreasing the weight, and immediately cranking more reps. They’re time-saving, like super sets. (6)
Oreb’s Practical Application
In his demo, Oreb warmed up quickly to a 140-kilogram bench press — about 67% of his 210-kilogram max — for two sets of 15 reps, supersetted with pulldowns. This builds muscle indirectly for strength potential, as larger muscles enhance strength.
Importance of Hydration
Oreb stressed proper hydration, challenging plain water as an effective rehydrator, explaining, “Go train. Sweat and then taste your sweat and tell me what it tastes like. I bet you it doesn’t taste like tap water. What does it taste like to you? Salty.”
Water has been shown to be less hydrating than sports beverages that contain electrolytes. Inadequate hydration is a common cause of low energy and poor performance. (7)
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References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
- Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
- Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.
- Zhang X, Weakley J, Li H, Li Z, García-Ramos A. Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Sports Med. 2025 Apr;55(4):953-975. doi: 10.1007/s40279-025-02176-8. Epub 2025 Feb 4. PMID: 39903375; PMCID: PMC12011898.
- Realzola RA, Mang ZA, Millender DJ, Beam JR, Bellovary BN, Wells AD, Houck JM, Kravitz L. Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women and Men. J Strength Cond Res. 2022 Oct 1;36(10):2709-2716. doi: 10.1519/JSC.0000000000003920. Epub 2021 Apr 27. PMID: 33927111.
- Sødal LK, Kristiansen E, Larsen S, van den Tillaar R. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Med Open. 2023 Jul 31;9(1):66. doi: 10.1186/s40798-023-00620-5. PMID: 37523092; PMCID: PMC10390395.
- Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Galloway SD. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016 Mar;103(3):717-23. doi: 10.3945/ajcn.115.114769. Epub 2015 Dec 23. PMID: 26702122.
Featured image: @australianstrengthcoach on Instagram
