rep range

kenwood · 07-14-2005, 10:17 PM

what is the rep range to build mass?

Squaggleboggin · 07-14-2005, 10:22 PM

6-12 in general.

kenwood · 07-14-2005, 10:25 PM

so would 8 be a good mass builder?

Squaggleboggin · 07-14-2005, 10:26 PM

It's between six and twelve isn't it?

TJ Cline · 07-14-2005, 10:26 PM

I agree 6-12 is the standard range, however 5-15 IMO is also reasonable.

kenwood · 07-14-2005, 10:30 PM

i'm also sorry for comming on here every week and asking a bunch of stupid shit

Squaggleboggin · 07-14-2005, 10:34 PM

Basically, people get annoyed when others come on without reading up at all or searching the forum for their questions. It's good to ask questions, but try to read some articles and things online before asking questions that can be very easily answered. Personally, it takes a lot to annoy me, so if you'd like you can PM me with questions and I'll try to answer them to the best of my ability.

TJ Cline · 07-14-2005, 10:34 PM

Quote:

Originally Posted by kenwood

i'm also sorry for comming on here every week and asking a bunch of stupid shit

Shit if they had the Internet when I was 14 I would have been the king of stupid questions.
Asking a question is never stupid.

MyK · 07-14-2005, 10:37 PM

I always shoot for 10.

if i grab a weight (thats heavy for me, like say 2lbs lol)and say to my self "im doing 6 reps" I do 6 reps.

If i grab the same weight and say im doing 10 reps. Ill do 8!!

my rules

1) always always always aim for 10 reps
2) if i go over, time to up the lb's
3) if i go 7-8 reps, remeber the weight for next week!
4) if i go 4-6 reps, I'm pissed at myself and immediately do a drop set.

^^this shit right here is what you cant learn ina magazine!!! this should be stickied!!!!! lol

TJ Cline · 07-14-2005, 10:39 PM

Quote:

Originally Posted by MyK

I always shoot for 10.

if i grab a weight (thats heavy for me, like say 2lbs lol)and say to my self "im doing 6 reps" I do 6 reps.

If i grab the same weight and say im doing 10 reps. Ill do 8!!

my rules

1) always always always aim for 10 reps
2) if i go over, time to up the lb's
3) if i go 7-8 reps, remeber the weight for next week!
4) if i go 4-6 reps, I'm pissed at myself and immediately do a drop set.

^^this shit right here is what you cant learn ina magazine!!! this should be stickied!!!!! lol

The more I read MyK's posts the more I agree with him.

MyK · 07-14-2005, 10:43 PM

Quote:

Originally Posted by kenwood

i'm also sorry for comming on here every week and asking a bunch of stupid shit

Kenwood. I apologize for my post last night. I was just frustrated. your welcome to ask any questions you like there not stupid, and we will help you out to the best of our abilities!

right guys????

ps. kenwood, just stick to that program you have its a good program!! follow a full range of motion on all exercises with good weight and youll do fine. I look forward to hearing about your progress.

ihateschoolmt · 07-14-2005, 10:50 PM

I go with 6-10.

kenwood · 07-14-2005, 10:50 PM

thanks guys

MyK · 07-14-2005, 10:54 PM

Quote:

Originally Posted by ForemanRules

The more I read MyK's posts the more I agree with him.

thanks dude!!!!

TJ Cline · 07-14-2005, 11:03 PM

Quote:

Originally Posted by MyK

thanks dude!!!!

There is allot of good advise on this site and allot of bad.....I just give props to those who know what their talking about.......Thats why I always ask Lam questions.

camarosuper6 · 07-15-2005, 12:31 AM

do a fiber type test for each muscle group with "isolation" exercises....

thats the best way to determine rep range for a muscle group.

Akkers · 07-15-2005, 04:32 AM

I dont believe in higher rep ranges (10+) due to the type of hypertrophy that occurs. Sarcoplasmic hypertrophy does nothing but cause temporary fluid displacement, and minimal muscle fiber growth takes place.

low rep ranges (1-3) tend to not work due to the fact it is mostly CNS work geared towards recruiting more motor units.

4-8, with heavy weight to failure, is the preferable method, as it invokes the best kind of hypertrophy. Myofibril hypertrophy, or the thickening of existing muscle fibers.

This is just my 2c worth

Good day.

SJ69 · 07-15-2005, 05:47 AM

I agree 4-8 reps, low reps always work best for me.

chunky34 · 07-15-2005, 06:16 AM

I go with all different type of rep range. I do P-RR-S.

Phred · 07-15-2005, 01:09 PM

In general terms, I feel that Calfs and Forearms (and Delts to a lesser extent) you would work more reps then the rest of your muscle grps. Because in most ppl, they have greater number of slower twitch fibers than the rest of the muscle grps. IMO, to say all muscles fit into a specific range is not correct. I will add that every body is different, and that you need to experiment to see what works for you.

07-14-2005, 10:17 PM	#1
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	rep range what is the rep range to build mass?

07-14-2005, 10:22 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	6-12 in general.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

07-14-2005, 10:26 PM	#4
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	It's between six and twelve isn't it?
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

07-14-2005, 10:26 PM	#5
TJ Cline Member Join Date: May 2005 Posts: 12,544	I agree 6-12 is the standard range, however 5-15 IMO is also reasonable.
TJ Cline Member Join Date: May 2005 Posts: 12,544

07-14-2005, 10:34 PM	#7
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Basically, people get annoyed when others come on without reading up at all or searching the forum for their questions. It's good to ask questions, but try to read some articles and things online before asking questions that can be very easily answered. Personally, it takes a lot to annoy me, so if you'd like you can PM me with questions and I'll try to answer them to the best of my ability.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

07-14-2005, 10:25 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	so would 8 be a good mass builder?

07-14-2005, 10:30 PM	#6
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	i'm also sorry for comming on here every week and asking a bunch of stupid shit

07-14-2005, 10:37 PM	#9
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	I always shoot for 10. if i grab a weight (thats heavy for me, like say 2lbs lol)and say to my self "im doing 6 reps" I do 6 reps. If i grab the same weight and say im doing 10 reps. Ill do 8!! my rules 1) always always always aim for 10 reps 2) if i go over, time to up the lb's 3) if i go 7-8 reps, remeber the weight for next week! 4) if i go 4-6 reps, I'm pissed at myself and immediately do a drop set. ^^this shit right here is what you cant learn ina magazine!!! this should be stickied!!!!! lol

07-14-2005, 10:50 PM	#12
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	I go with 6-10.

07-15-2005, 12:31 AM	#16
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	do a fiber type test for each muscle group with "isolation" exercises.... thats the best way to determine rep range for a muscle group.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

07-15-2005, 04:32 AM	#17
Akkers The Gazelle or The Lion? Join Date: Jun 2005 Posts: 266	I dont believe in higher rep ranges (10+) due to the type of hypertrophy that occurs. Sarcoplasmic hypertrophy does nothing but cause temporary fluid displacement, and minimal muscle fiber growth takes place. low rep ranges (1-3) tend to not work due to the fact it is mostly CNS work geared towards recruiting more motor units. 4-8, with heavy weight to failure, is the preferable method, as it invokes the best kind of hypertrophy. Myofibril hypertrophy, or the thickening of existing muscle fibers. This is just my 2c worth Good day.

07-15-2005, 05:47 AM	#18
SJ69 Registered User Join Date: Nov 2003 Location: Philly Posts: 1,023 Photos: 1	I agree 4-8 reps, low reps always work best for me.
	"I don't like small cars or real big women, but somehow I always find myself in 'em" - KR

07-15-2005, 06:16 AM	#19
chunky34 Registered User Join Date: Dec 2004 Posts: 103	I go with all different type of rep range. I do P-RR-S.
chunky34 Registered User Join Date: Dec 2004 Posts: 103	God bless Use the discount code JFA999 for 5% discount on trueprotein.com orders.

07-15-2005, 01:09 PM	#20
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	In general terms, I feel that Calfs and Forearms (and Delts to a lesser extent) you would work more reps then the rest of your muscle grps. Because in most ppl, they have greater number of slower twitch fibers than the rest of the muscle grps. IMO, to say all muscles fit into a specific range is not correct. I will add that every body is different, and that you need to experiment to see what works for you. Last edited by Phred : 07-15-2005 at 04:07 PM.
	If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

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