kenwood

is this true for this stuff below?............................................ ..................

rep ranges/weight
strength/power 1-5reps-85% or more of 1rep max
strength and size 6-8 reps-70-75% of 1 rep max
size with some stength 8-12 reps
endurance with little stength 13+

is that stuff true??

TJ Cline

no

kenwood

ok then...tom venuto is a liar?

Squaggleboggin

Question: If your information comes from a good source and you know it's correct, why make a post asking whether it is?

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TJ Cline

he might be

min0 lee

Foreman, you are going to make one hell of a parent you anal sniffer!
If you think that kid doesn't have a healthy attitude, you are a freaking nut muncher. That is over the top.
I guess in your world, being smart is not the most important thing. I knew you were stupid and shallow, but you continue to drain more and more water out of the pool.
I'd stack my parenting abilities against yours any day of the week. You are just a punk with a mouth who needs a prick up the ass.

Adamjs

Kenwood - think about it for a little bit. You can't have strength without some size.

Now - let's look at this mathematically - power is work divided by time; work is force times displacement; force is mass times acceleration. Without mass you can't have any of the above mechanisms. Therefore you cannot have a certain rep range that can give you strength and power without size - so your first example is off the mark, subsequently, all of your examples are off the mark.

This is not to say different rep-ranges will not give you different results as changing the rep-range will change the mechanics behind the workout and your muscles will adapt more or less efficiently.

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TJ Cline

I agree 100% now get over here and toss my salid

min0 lee

Do you have a link for the whole article?

min0 lee

I did my best editing to make it in your signature.....not good enough eh?

kenwood

yes i do its this http://www.bodybuildingapplied.com/i....asp?newsId=72 that should work k

min0 lee

Yes! Now I'm in. OK now you can take it off, thanks Foreman I felt left out.

min0 lee

You dick, I didn't write that.

min0 lee

The number of sets and reps you use depends entirely on what your goals are. For example, a football player would use an entirely different set and rep pattern than a bodybuilder would. Even bodybuilders use different set and rep ranges depending on what phase of their training they are in (pre-contest vs. strength/bulk phase).

Here are some guidelines to help you select the best set & rep range for you:

Rep ranges:
Strength/power: 1-5 reps (optimal strength range)
Strength and size: 6-8 reps
Size with some strength: 8-12 reps (optimal body-building range)
Local endurance with little strength or size: 13-20+


For bodybuilding purposes, it is beneficial to use ALL rep ranges, with emphasis on 8-12 reps. If you want to get really strong, plan on spending a substantial amount of time in the 3-5 rep range. If you want to get really big, spend a lot of time in the 6 - 10 rep range.

Load (amount of weight):
Strength/power: 85% or more of 1 rep max
Bodybuilding/Muscle mass: 70-75% of 1 rep max

It is well documented that maximal strength is increased by working somewhere between 85% and 100% of your one rep maximum. If you are working for muscle mass (bodybuilding) and not pure strength, your best bet is to use a variety of loads within the 70% - 95% range.

Volume (# of sets)
10-12 sets large muscle groups (back, chest etc)
6-9 sets small muscle groups (biceps, etc)

Training volume will vary greatly based on intensity of training and on the size of the muscle group. Large muscle groups like the back can handle 12 sets or sometimes even more. If you think about it, "Back" isn’t just one muscle like the bicep. The back is a group of muscles including the latissimus dorsi, rhomboids, teres minor and major, trapezius and spinal erectors. Because of the mass of muscles involved, you can do more sets without overtraining. A small muscle group like biceps is much more easily overtrained. 12-15 sets is just complete overkill for smaller muscles. If you’re doing that many sets, you’re probably not training hard enough (because if you were training hard enough, you’d be "smoked" by 8 or 9 sets.)

Frequency (days per week)

Train each muscle group with high intensity (to failure or just short of failure) once every 5 - 7 days. Whether it is once every 5 days or once every 7 days depends on your personal recuperative abilities. You be the judge - you know your body better than anyone.

Do not train with high intensity more than 2 days in a row unless you are genetically gifted with excellent recuperative abilities. Take the days off and allow yourself to GROW!

Split Routine:
Day 1: Chest, biceps
Day 2: Back, abs
Day 3: Off (cardio only or complete rest)
Day 4: Shoulders, Triceps
Day 5: Quads, Hamstrings, calves
Day 6: Off (cardio only or complete rest)
Day 7:Repeat cycle

This split works each muscle group once every 6 days. The body part groupings are just a suggestion - you can combine them other ways, (back & biceps, etc) but try to pair one large muscle group and one small muscle group together.

min0 lee

You wish.

TJ Cline

so its not true???

min0 lee

i regret wanting to be in your sig.

P-funk

It is a generic way that rep ranges and intensity (% of 1RM) are broken down.

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min0 lee

No it's not. You have a small wiener.

IJ300

so I should use 3-5 reps if im bulking?

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Mudge

I dont like doing 10+ reps on almost any upper body movement, shrugs though come to mind as something I would do higher and neck work as well, and forearms possibly. Things like benching, 10 reps will not make me stronger anymore.

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CowPimp

I think those ranges are decent guidelines to go by. At the same time, I think the point is moot because you should really be working in a variety of rep ranges no matter your goals, with maybe just a tad more emphasis on heavier weights if you want to get strong.

Take Westside for example. Every other workout you alternate between a 1RM and speed training. Usually, most other lifts are in the "hypertrophy" range, even though this is a PL program. Your central nervous system can only take lifting at 5 reps and below all the time for so long anyway.

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