Thread: How many reps for size and strength?

It's different for each person...but for strength solely
1-6 reps
for size 5-12

But it varies greatly, what works for one person, might not for another, you have to experiment for yourself

3

3.6

Originally Posted by richirich0417

What is the best rep range for adding some size as well as getting stronger? I currently do about 6-8 reps occasinally 10 or 12 when i feel the need for higher reps. Any advice? Thank everyone!


Rich

lift heavy, eat a lot.. youll get stronger and youll grow. as for specialized routines i am becoming quite partial to HIT.

I am experimenting with 5x5 at the moment.
Seems to be going well so far.
I remember reading a similar question on a thread a couple of weeks ago and have been playing with that for a while.

My skullcrushing has increased pretty dramatically.
I was doing maybe 5 reps at 100, and now I can do 110 - and thats in the last couple of weeks.

Right now for me at least 6-8 in generaly, maybe 4-6 sometime soon.

There is no rule for every person unfortunately. You have to experiment and see what works for you. To further complicate matters, certain body parts may respond better to certain rep. ranges...

how much do the number of sets affect size and strength? I usually go 3 sets sometimes 4, and when i feell all i need is 2 then i do 2. I workout a lot on how my body feels at that current time. I was just wondering how sets play into that?Thanks


Rich

it all depends on what you are trying to accomplish. if you want to increase your 1rm, then you need to work at high intensities (singles, doubles, triples). if you want to be able to bang out 12 easy reps with say 315, then you obviously need lower intensities to improve your endurance. if you want hypertrophy, you need to use a range of reps anywhere from 3-20 IMO and over time you will learn what your body responds to the best, although usually its the change that your body responds to so its best to cycle all the various factors (intensity, volume, etc)

Thanks for all the help everyone. I think i might mix it up a little more and see what works best for me.