Thread: # of reps

What was his reasoning behind 8-12 reps being better for strength training? It isn't, is the simple answer.

I like 8-12 repps to.I would rather get stronger rep wise then max wise

Strength training reps should be around 5 usually. 8-12 reps is not for strength training, but it's good for muscle building

Originally Posted by Gazhole

What was his reasoning behind 8-12 reps being better for strength training? It isn't, is the simple answer.

He asked two of the personal trainers at our gym and they told him that.

Originally Posted by N_I_C_K

He asked two of the personal trainers at our gym and they told him that.

Figures. As an ex personal trainer, there are more bad ones than good ones.

Originally Posted by MDR

Figures. As an ex personal trainer, there are more bad ones than good ones.

That is something I know, and he doesn't. How do they learn what they know anyways? Out of some college text book or something? I'd rather have proven results teach me what I need to know.

* personally I have had success in the rep range of 6-10. when training with heavy loads at or above 80-85% of the 1RM reps 9-10 I usually hit using a rest-pause.

Tudor Bompa recommends the 1-6 (6 being the ultimate max) reps at loads around 80-85% of the 1RM. Below is some text from his book Maximum Strength Training Second Edition page 234.

"Training Methods and Duration for MxS"

Exercises for the developement of MxS must not be carried out under the conditions of exhaustion as in the H phase. During MxS training, the muscle should be allowed to recover maximally between sets. Due to it's maximum activation of the central nervous system, and the high levels of concentration and motivation it requires, MxS training improves the links with the CNS that lead to improved muscle coordination and synchronization. Strength depends not only on the size of the muscle and the total number of cross bridges, but also on the CNS's capacity to "drive" that muscle.

High activation of the CNS (i.e., muscle synchronization) also results in inhibition of the antagonistic muscles. When maximum force is applied, therefore, the antagonistic muscles are coordinated in such a way that they do not contract to oppose the movement-allowing the athlete to lift even heavier weights.

8-12 is great for training strength, but it depends on how it is factored into a complete program.

low reps/high weight = mass/strength, high reps/low weight = muscle definition. high reps/high weight = strength imo