Why Our New Strength Block Focuses on 8/5/3 for Main Lifts
We Love Strength: Why Our New Block Focuses on 8/5/3 Rep Ranges
At BARCH Richmond, strength is at the heart of everything we do. Whether you’re squatting, benching, or deadlifting, getting stronger isn’t just about lifting heavier—it’s about refining technique, building resilience, and seeing measurable progress.
In our upcoming strength block, starting this January, we’re dialing in on rep ranges specifically for the main lifts in each session. These changes will help you maximize strength gains while staying consistent and focused.
What’s Changing in the New Strength Block?
For the main lift in each session, the highest rep range will now be 8 reps, with a strong focus on the 8/5/3 rep ranges throughout the program. This approach ensures the main lifts are performed at the right intensity to build strength effectively.
Why 8/5/3 for Main Lifts?
This specific rep range is optimal for main lifts like squats, deadlifts, and bench press because:
Strength Gains: Lower rep ranges with heavier weights help you develop maximum strength, which is the main goal of these key lifts.
Better Technique: Fewer reps per set allow you to focus on perfecting form and avoiding breakdown, which is essential when lifting heavier weights.
Muscle Growth: Moderate rep ranges (like 8) stimulate muscle growth while maintaining the intensity needed for strength development.
Fatigue Management: By keeping the rep range lower, you can lift heavier without unnecessary fatigue, so you’re always performing at your best.
One key adjustment we’re emphasizing is lifting with 1 rep left in the tank. This means you’re pushing hard but not to failure, allowing you to train safely while making consistent progress.
Why This Only Applies to Main Lifts
The 8/5/3 rep ranges are designed specifically for the main lift in each session. These lifts are your foundation, targeting key muscle groups and requiring focus and intensity to get the most out of them.
Accessory movements and supplementary exercises will still have different rep ranges tailored to building stability, balance, and overall muscle endurance. This ensures your training is well-rounded and supports your progress on the main lifts.
The BARCH Approach to Strength Training
At BARCH, we believe in structured, focused programming that helps you see measurable results. Each session in this block will feature a main lift targeting specific muscle groups, ensuring balanced development throughout the week.
Class Capacities:
Monday to Wednesday: 10-person capacity for our strength sessions.
Thursday and Friday: 8-person capacity in The Shed for a more focused environment.
Ready to Get Stronger?
Whether you’re already a regular or thinking about joining us, this strength block is designed for everyone who loves the feeling of getting stronger. With focused programming and clear goals, you’ll leave each session knowing you’re making progress where it counts.
We love strength at BARCH, and we can’t wait to see you smash your goals in this block. Let’s make 2025 the strongest year yet!