Thread: Ideal Rep Range for building size?

6-12

stats?...what about legs?

In general, a TUT of about 40 seconds per set is best for hypertrophy. That said, over time a myriad of TUT's and training techniques will be needed for optimal development.

Originally Posted by gopro

In general, a TUT of about 40 seconds per set is best for hypertrophy. That said, over time a myriad of TUT's and training techniques will be needed for optimal development.

Is that "time under tension"??

yea. i'd actually say anywhere from 2-20 will cause hypertrophy but mostly working in the 6-12 range with the other ranges thrown in on occasion for a micro cycle or two is good for a change.

Depends on the fiber you are talking about.

Originally Posted by Yanick

yea. i'd actually say anywhere from 2-20 will cause hypertrophy but mostly working in the 6-12 range with the other ranges thrown in on occasion for a micro cycle or two is good for a change.

Yeah, pretty much. Personally, I think the 4-6 range is also great for usage more frequently though.

I have found that going below 6-8 reps on biceps/triceps never did much for me except give me tendonitis, I got the most out of 8-12 reps on arms.

Train for strength, eat for size. I like 6-9 personally

Originally Posted by PWGriffin

Is that "time under tension"??

Yes, it is time under tension.

Train with only one TUT and full genetic potential will not be realized.

I think total session TUT is more important that per set TUT.

You should spend time in every rep range and should manipulate your loading parameters accordingly.

Most time should probably be spent in the following ranges.

Limit Strength (4-6)
Functional Hypertrophy (6-8)
Total Hypertrophy (8-12, 12-15)

can you guys Tell me what hypertrophy is and what Tut is?

hypertrophy is growth of the cross sectional area of the muscle.

TUT= time under tension= the total time the muscle is placed under tension (or stress).

Originally Posted by poloblue22

can you guys Tell me what hypertrophy is and what Tut is?

http://muscle.ucsd.edu/musintro/hypertrophy.shtml

8-12

(for me)

Originally Posted by Thunder

I think total session TUT is more important that per set TUT.

You should spend time in every rep range and should manipulate your loading parameters accordingly.

Most time should probably be spent in the following ranges.

Limit Strength (4-6)
Functional Hypertrophy (6-8)
Total Hypertrophy (8-12, 12-15)

See P/RR/S training

Everyone is going to have their own answer.

I spend most of my time training in the range of 5-7. 95% of my gains have come in this range, and I almost never go higher than 8.

I train for strength and size always follows.

No matter what range you do decide to use, always remember that progression is the ultimate factor.

Originally Posted by BillytK03

What is the best rep range to build size for the bi's and tri's mainly as well as chest and back? As of now I am doing 6-8 reps with moderate heavy weight for chest, back, bi's, tri's and I am gaining good strength but still lacking in adding size!

nobody knows, it is an age old mystery from tmes past. everybody has a different opinion. Just use what works best for you.

Originally Posted by overboard

nobody knows, it is an age old mystery from tmes past. everybody has a different opinion. Just use what works best for you.

Not true....I know the answer.

Originally Posted by ForemanRules

Not true....I know the answer.

maybe the answer for you.

Arnie used to do ~15-20 for triceps, but thats what worked for him.

Just thought id mention that

Everyone knows what they are doing is working, but does not know if something else may work EVEN BETTER if they do not experiment.

Originally Posted by PreMier

Train for strength, eat for size. I like 6-9 personally

This man speaks the truth.

Originally Posted by overboard

maybe the answer for you.

The answer for all.

we all have a different distribution of muscle fiber, so for some higher reps will yield better gains, and for some lower reps, it is a very individual thing, but from a bodybuilding standpoint most will fall in the 6-10 rep range for optimal gains... there are some exceptions depending on bodyparts, i.e. calves.

Originally Posted by Robert DiMaggio

we all have a different distribution of muscle fiber, so for some higher reps will yield better gains, and for some lower reps, it is a very individual thing, but from a bodybuilding standpoint most will fall in the 6-10 rep range for optimal gains... there are some exceptions depending on bodyparts, i.e. calves.

That said, I still do about 10-12 reps for both abs and calves.

Originally Posted by myCATpowerlifts

That said, I still do about 10-12 reps for both abs and calves.

If that is working for you then great, but based on the amount of slow twitch muscle fiber (red) in the calves higher reps should be more effective.

Originally Posted by Robert DiMaggio

If that is working for you then great, but based on the amount of slow twitch muscle fiber (red) in the calves higher reps should be more effective.

What other muscle groups have more slow twitch fibers?