Not trying to get bigger, just want to get stronger and leaner...

bigsahm21 · 06-06-2007, 07:53 PM

...so my question is, where should my rep range be?

bigsahm21 · 06-06-2007, 07:56 PM

FYI, I already know what my program will be like in terms of what exercises I'll be doing, and my diet is in check (calorie/macros/food choices all sound.)

danzik17 · 06-06-2007, 08:17 PM

Don't take my word for it, but I personally do 8-11 reps per set usually, but I minimize my RI and basically do circuit training every other day - great for endurance.

Yanick · 06-06-2007, 08:42 PM

Depends on what you define as strength. Absolute strength IE 1RM bench/squat/dl etc you will need to work with higher intensities like 85% of 1RM and up or around 1-5 reps. If you want to be able to rep big weights you will need to work with those corresponding intensites/rep ranges however this will prove to be difficult as energy substrates play a large role in being able to hit reps IOW if you aren't eating enough food to give you energy you won't be able to continuously improve with such workouts. Then there is always stuff like speed strength, which is plyo's, oly lifts which are a whole different animal because speed and technique are relied on heavily in these movements.

You're best bet is to look at the stickies at the top about periodization, do some searching around and try to get that concept to 'click.' The simple answer to your question is work with high intensity and low reps but you cannot/should not do whole workouts in which you never venture above 5 reps, as well you can only keep up heavy training for so long before things start to give ie injuries. Learning how to periodize your training will help you stave off strength plateaus and will allow you to keep training for strength safely and efficiently.

bigsahm21 · 06-06-2007, 08:46 PM

Sounds great thanks for the advice.

AKIRA · 06-07-2007, 10:48 AM

Yanick's post drives up a question.

Ive been doing an all out mass building program for a while now and I am back up tot 220lbs. I want to switch to a max strength program, but I am not looking for getting 1RM PRs. Id like to be able to rep say, 275lbs on the bench press like I can rep 225lbs. Actually 315 would be funner.

So I suppose Id aim for a 8RM on most of my lifts.

Bench Deadlift Squat(if I can) Pullups

Its either pullups or Rows. Last time I did this, I did OH Presses. Now I want a pull max in there.

Double D · 06-12-2007, 10:21 PM

Do work in all areas. Dont spend your time in one area. To maximize your strengths, minimize your weaknesses!

06-06-2007, 07:53 PM	#1
bigsahm21 Registered User Join Date: Feb 2006 Posts: 418	Not trying to get bigger, just want to get stronger and leaner... BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com ...so my question is, where should my rep range be?
bigsahm21 Registered User Join Date: Feb 2006 Posts: 418

06-06-2007, 07:56 PM	#2
bigsahm21 Registered User Join Date: Feb 2006 Posts: 418	FYI, I already know what my program will be like in terms of what exercises I'll be doing, and my diet is in check (calorie/macros/food choices all sound.)
bigsahm21 Registered User Join Date: Feb 2006 Posts: 418

06-06-2007, 08:42 PM	#4
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	Depends on what you define as strength. Absolute strength IE 1RM bench/squat/dl etc you will need to work with higher intensities like 85% of 1RM and up or around 1-5 reps. If you want to be able to rep big weights you will need to work with those corresponding intensites/rep ranges however this will prove to be difficult as energy substrates play a large role in being able to hit reps IOW if you aren't eating enough food to give you energy you won't be able to continuously improve with such workouts. Then there is always stuff like speed strength, which is plyo's, oly lifts which are a whole different animal because speed and technique are relied on heavily in these movements. You're best bet is to look at the stickies at the top about periodization, do some searching around and try to get that concept to 'click.' The simple answer to your question is work with high intensity and low reps but you cannot/should not do whole workouts in which you never venture above 5 reps, as well you can only keep up heavy training for so long before things start to give ie injuries. Learning how to periodize your training will help you stave off strength plateaus and will allow you to keep training for strength safely and efficiently.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

06-06-2007, 08:46 PM	#5
bigsahm21 Registered User Join Date: Feb 2006 Posts: 418	Sounds great thanks for the advice.
bigsahm21 Registered User Join Date: Feb 2006 Posts: 418

06-07-2007, 10:48 AM	#6
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Yanick's post drives up a question. Ive been doing an all out mass building program for a while now and I am back up tot 220lbs. I want to switch to a max strength program, but I am not looking for getting 1RM PRs. Id like to be able to rep say, 275lbs on the bench press like I can rep 225lbs. Actually 315 would be funner. So I suppose Id aim for a 8RM on most of my lifts. Bench Deadlift Squat(if I can) Pullups Its either pullups or Rows. Last time I did this, I did OH Presses. Now I want a pull max in there.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-06-2007, 08:17 PM	#3
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,747 Blog Entries: 5	Don't take my word for it, but I personally do 8-11 reps per set usually, but I minimize my RI and basically do circuit training every other day - great for endurance.

06-12-2007, 10:21 PM	#7
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Do work in all areas. Dont spend your time in one area. To maximize your strengths, minimize your weaknesses!

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