how many reps/sets for building size and strength?

richirich_99 · 04-16-2004, 01:11 AM

I know that this has probably been asked before, but i am shooting at getting bigger as well as getting stronger. How many reps should i be doing? 4-6? 6-8? 8-10? 10-12? also, how many sets of each exercise should i be doing? 3? 4? more? I've heard a lot of different things, so any help would be great! Thanks

Rich

OmarJackson · 04-16-2004, 02:55 AM

All of the rep ranges you noted will give you both a combination of strength and size, with strength being dominant closer to the 4-rep range and hypertrophy closer to the 8-10 rep range. For the most part try to hit reps in the 6-10 range, as most unexperianced lifters will become both bigger and stronger using those reps.

3 sets is good, but people usually just religiously do 3 sets of everything all the time, no matter what. If you think you can stimulate a muscle enough with one set, than thats all you need.

MeLo · 04-16-2004, 04:32 AM

training for strength + size... between each sets you would rest about 1 min +

Ditto to above. 6-10 range. Try forced reps from time to time

Todd Bostrom · 04-16-2004, 05:53 AM

Training for strength, 5x5. Add 3 sets of 15 reps, for hypertrophy, after your 5x5 sets. So your one exercise in your workout might look like this:

Benchpress-
235 5sets x 5reps
165-3 sets x 15reps

richirich_99 · 04-16-2004, 11:24 AM

i'll start trying that out. I've been doing about 6 reps sometimes eight with usually 3-4 sets. Thnks for the advice

04-16-2004, 01:11 AM	#1
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	how many reps/sets for building size and strength? I know that this has probably been asked before, but i am shooting at getting bigger as well as getting stronger. How many reps should i be doing? 4-6? 6-8? 8-10? 10-12? also, how many sets of each exercise should i be doing? 3? 4? more? I've heard a lot of different things, so any help would be great! Thanks Rich

04-16-2004, 04:32 AM	#3
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	training for strength + size... between each sets you would rest about 1 min + Ditto to above. 6-10 range. Try forced reps from time to time
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11

04-16-2004, 05:53 AM	#4
Todd Bostrom Registered User Join Date: Mar 2004 Location: United States Posts: 31	Training for strength, 5x5. Add 3 sets of 15 reps, for hypertrophy, after your 5x5 sets. So your one exercise in your workout might look like this: Benchpress- 235 5sets x 5reps 165-3 sets x 15reps
	Do you want to get real strong? myspace.com/zlastbook

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04-16-2004, 02:55 AM	#2
OmarJackson Registered User Join Date: Nov 2003 Posts: 299	All of the rep ranges you noted will give you both a combination of strength and size, with strength being dominant closer to the 4-rep range and hypertrophy closer to the 8-10 rep range. For the most part try to hit reps in the 6-10 range, as most unexperianced lifters will become both bigger and stronger using those reps. 3 sets is good, but people usually just religiously do 3 sets of everything all the time, no matter what. If you think you can stimulate a muscle enough with one set, than thats all you need.

04-16-2004, 11:24 AM	#5
richirich_99 The sky's the limit Join Date: Nov 2003 Location: Oregon Posts: 119 Photos: 1	i'll start trying that out. I've been doing about 6 reps sometimes eight with usually 3-4 sets. Thnks for the advice