Originally Posted by gopro

REP RANGE REVELATIONS

Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, I often find the following commonality amongst those that have “hit the wall” on muscle growth: They use the same rep range week in and week out! While it is largely accepted that 1-5 reps build strength, 6-12 reps builds size, and 13 –20 reps build endurance (or in the case of the truly ignorant…definition), this is far too broad a generalization and also, not entirely accurate.

While muscle fibers are basically broken up into two categories, fast and slow twitch, it is important to remember that there are several sub-types of each of these fibers…a few of which share some of each others characteristics. It is true that fast twitch fibers have the greatest capacity for muscle growth, but unless you fully tax ALL available muscle fibers you will never succeed in reaching your potential! Further, if you only utilize one basic rep range, your body will adapt to that specific form of stress and begin to become non-responsive to your efforts. YOUR BODY IS AN ADAPTIVE MACHINE!

It should also be noted that muscles get larger through other mechanisms aside from actual fiber hypertrophy. Higher repetitions can increase capillary beds and enhance the ability of your cells to store more nutrients, which can actually “swell” their size.

While this little lesson in physiology can go on quite a bit longer I’d rather you focus on the take home message here: Vary your rep ranges. While the majority of your sets should fall in a range of 7-12 reps, your program should also include lower rep sets (3-5) and higher rep sets (12-16). This is something that can be done within the structure of each workout or can be done in a “periodized” fashion. My preference is to get the unique “feel” of each rep range within the same workout. The way that a 3-5 rep set makes your muscle feel is entirely different from how a 12-16 rep set feels. The pump you get from this type of training is outrageous and plateaus rarely occur because you are constantly changing the stimulus. Here is a sample chest workout:

-Bench press…3 x 3-5

-Incline dumbbell press…3 x 6-9

-Incline flye…2 x 7-12

-Cable crossover…2 x 13-16

So, if you are feeling stale and failing to get much out of your workouts, try throwing off your muscles and CNS a little with some new stimuli in the form of varying rep ranges. You’ll be glad you had a rep range revelation!

Originally Posted by soxmuscle

nothing new here, but a rather good post. thanks for sharing.

Originally Posted by CowPimp

Good post Gopro. I agree totally. I sometimes get caught up in a specific rep range myself, but varying rep ranges is a necessity whether your goal is strength or mass.

Originally Posted by Squaggleboggin

I've been using a rep range of 2 for months and I've still been seeing results. I love not having to do a whole lot of tweaking to my routine.

Obviously if I get stuck I'll have to change something, but it is strange that I've been able to continually increase my strength with the same rep ranges when most people get stuck fairly quickly.

Originally Posted by gopro

REP RANGE REVELATIONS

Everyday I am asked by fellow weight training fanatics, “Why can’t I grow anymore?” Although the answer to this question can be quite complex and be the result of many factors, . . .

Originally Posted by Decker

Informative post. Fine tuning like this is something I've rarely considered. I've always taken the approach that adding a different type of exercise was sufficient for overcoming plateaus. Noodling w/ the rep range is interesting though. Personally, I have a difficult time getting motivated for high rep sets.

Originally Posted by Decker

Informative post. Fine tuning like this is something I've rarely considered. I've always taken the approach that adding a different type of exercise was sufficient for overcoming plateaus. Noodling w/ the rep range is interesting though. Personally, I have a difficult time getting motivated for high rep sets.

Originally Posted by NeilPearson

At 16 you can almost gain muscle lifting pizza to your mouth

Originally Posted by gopro

Maybe not for you (if you already do this on your own), but for many it is. And even advanced trainees often get caught up in the same rep range for too long a period and need a reminder to make a change.

Originally Posted by Squaggleboggin

Well I've been lifting for over a year now (and researching more than most), so I certainly have some idea of principles that work and principles that don't. It is, of course, understandable that my age is a large factor in this though.

Originally Posted by gopro

Varying reps from low to high is most important for growing all fiber types along the continuum, as well as affecting various endocrinological and biochemical systems that can contribute the the size of a muscle.

Originally Posted by CowPimp

Yeah, but you will hit a wall eventually performing the same routine. If you don't, then keep on going, but I doubt you won't even hit a plateau.

Originally Posted by Hlanderr

great info, and changes things up a bit to get more interesting..... im definetly going to try it

thanks for taking the time for posting this

Originally Posted by Decker

Can't argue with you there. My approach to lifting is that I do what I like to do and gauge how my body responds. You operate on a very different level than I do to say the least. Endocrinological concerns don't ever enter into my thinking about training. But I'll give your suggestion a try and see what happens. Thanks.

Originally Posted by jaim91

What do you think about doing one set of 20, one set of 6 and one set of 3 for each exercise in one workout?

Originally Posted by gopro

Its ok, but still does not address all fibers.

Originally Posted by jaim91

May I ask why not?