Best Rep And Set Range For Muscle/stength + Joints And Ligamnets?

As most of you know muscle/strength develop alot quicker than joints and ligaments. This often leads to the joints and ligaments getting overworked which can cause injury.Pre-hab and other precautions can be taken to minmise this, and im looking forward to coach's book which im sure will have all of the details on it  The 3-5 rep range (when i was using weights) was said to put alot of strain on your joints and ligaments, however i am not sure this applys to gymnastic/bodyweight strength training. Does anyone know the correct repetition and set range which allows muscle, strength, joints and ligaments to develop at the same rate?

crossfic said:

 Does anyone know the correct repetition and set range which allows muscle, strength, joints and ligaments to develop at the same rate?

Zero reps.

Apart from that, I don't think the different tissues and factors will ever all develop "at the same rate". You just have to let them go at their own pace and not rush it.

There is not an ideal rep range to strengthen everything at once. Ideally you will include both low rep (probably primarily low rep) as well as occasional high rep days. I'm not sure how coach feels about higher rep stuff from time to time but in my experience it is essential to building strong tendons. 

One reason tendons strengthen slower than muscles (not including the differences in the tissue itself) is that tendons have much fewer capillaries supplying them with blood rich in nutrients. This is why it is important to include high rep work, which will increase blood flow to tendons and connective tissue and allow them to grow and repair. 

That said this doesn't mean that this is a substitute for taking your time. The only true way to have really strong connective tissue is to progress slow and steady, but I think that high rep work is a great supplement for those with tendon strength in mind.

Ahh okay thanks for the reply! And yes i knew that youre right , thats where prehab comes in, e.g. rotator cuff exercises obviously isnt done with high weight, instead its higer volume to increase blood flow to the area which provides nutrients + builds up strength. High reps is generally use for muscle/endurance gains, the higher the reps that more towards endurance it will be. Now i havent purchased coach's book YET! Since i live in the uk do you know if i can purchase the digital version? Also from my experiance higer rep work can be used as a warm up for exercises to come. Also if you have purchased this book what are your personal views towards it? Is it made purely for strenght gain/gymnastic skills? Many thanks!

The book is a very worthwhile addition to anyone interested in bodyweight/functional training so whether you are a gymnast, crossfitter, bar barbarian etc you will find answers to many of questions

Hope this helps

Sai