Focus on heavy compound lifts (squat, deadlift, bench press, overhead press, pull-ups, rows) in the 3-8 rep range to build both strength and size.

noli's read

Stripped of its staging (supplement codes, program plug in bio), the claim reduces to: heavy compounds in the 3-8 rep range is the right method for both strength AND size. The landmark load-hypertrophy meta-analysis (Schoenfeld, Grgic, Ogborn & Krieger, 2017, Journal of Strength and Conditioning Research, 21 studies) found maximal-strength (1RM) gains clearly favor heavy loads, but muscle hypertrophy is comparable across the whole loading spectrum once sets are taken close to failure. So the low rep range is excellent for strength and does build size, but it isn't the only route to hypertrophy — higher-rep sets pushed with equal effort grow muscle just as well. The advice isn't wrong, it's a method that genuinely works, but it frames the low range as the requirement for size when the literature considers it optimal for strength and merely one valid option for size. Verdict: holds, with a nuance on the implicit exclusivity claimed for hypertrophy.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022