Thread: whats better?

Reps of 6-8 always gave me good strength and size gains.Reps of 10-12-15 are more for cuttng defining.

Originally Posted by FUZO

Reps of 6-8 always gave me good strength and size gains.Reps of 10-12-15 are more for cuttng defining.

Myth.

everyone is diffrent bro. try both for 12 weeks or so and figure out what works best for you.
I would have to agree with Gissurjon 100%. Higher reps is not ONLY for cutting. Your body might grow like a weed by doing higher reps. I do.

even more complicated than that different parts of your body may reqire different rep ranges to get similar results it really comes down to the individual. I also like the 6-8 for small groups but large compounds I prefer 6-1 cycling week to week.

Originally Posted by Bonesaw

For muscle growth and strength?

Flat bench
#1
set 1-- set2-- set3
150x9 155x7 160x5

or

#2
set 1 -- set2---- set3
110x15 135x10 160x5

-Set #1 would be superior for both muscle growth and strength in theory because of the load and maintaining hypertrophy at the same time. According to ACSM your range starts to gear towards endurance after 13reps.

-One can argue that each muscle differs, etc, etc... And to support that arguement, one might address physiologcal adaptations..
-I would say the best bet is to keep things simple and at the same time, keep your routine fresh and continue shocking the body with new rep ranges forcing the muscle to grow and not adapt to reoccuring intensity/volume/exercise.

ok thanks I'll stick with #1. I've been doing it this way since I started and it works for me. I just always see other people doing it like #2. My logic was the closer you stay to your 5 rep max the more you'll grow, both in strength and mass.

1.

Originally Posted by FUZO

Reps of 6-8 always gave me good strength and size gains.Reps of 10-12-15 are more for cuttng defining.

I've cut weight with low rep ranges and bulked at some point incorporating higher rep ranges. Diet determines size and cut, rep ranges both 6-8 and 10-15 are both excellent for gaining size and strength as long as you change things us and incorporate variety to your rep ranges as your workouts change over time.

If I had to choose one though for size and strength I would go with 1 simply because I'd be able to crank out heavier weight that way.

Would switching to 2 be a good idea for when I get stuck at a weight? What are some other ways to mix things up?

yes do 6-12 weeks of each and keep a log of both for your own referrence material when determining how to train yourself in the future

NOTHING increases my stength like 5x5 training...