Thread: Just A Couple Of Training Questions

IMHO

1. You have to,IMHO. If I can do 8 reps on a movement I raise the weight to where I can only do 3 to 4. When I get 8 for 3 sets on that I raise the weight. I like the low end of reps though. So... on some things I go 3, on some I go 8 in a session. I do raise the sets when I'm on low reps, BTW. For a total reps I like 24. So maybe I just change the reps on X but I started new weight on Y. That's on upper, BTW. I go for 12 reps on lower before I change weight. I'm no expert though.

At one time I might be doing bench for 3 reps and 8 sets. At another time I might be doing bench for 8 reps for 3 sets. Then maybe I'm doing 8 reps of rowing for 3 sets or maybe 4 reps for 6 sets or maybe 5 reps for 5 sets or maybe 6 reps for 4 sets.............

2. Once you get to higher max reps your form goes to hell.
A least it does for me. Never more than 6 or 7 for me.

This all depends on your goals but here's my take:

1. I would think it's ideal to do different rep ranges. Start off with a comfortable weight and progressively overload to the point where you may have to do a shorter set. Sometimes you can work in a negative-only set or a 15-20 rep set.

2. I'd say 4-6, but it depends on your goals. 4 to 6 good reps will defenitely help you increase power.

Like the others have said, it depends on your goal. Rep ranges 1-6 are for strength, 8-12 for mass, and 12+ for toning

































































































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Originally Posted by Irons77

Like the others have said, it depends on your goal. Rep ranges 1-6 are for strength, 8-12 for mass, and 12+ for toning

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Heh, think a few people are going to disagree with you on the toning business... (me being one of them)

Originally Posted by StanUk

Heh, think a few people are going to disagree with you on the toning business... (me being one of them)

Why do you disagree?

Originally Posted by Irons77

Why do you disagree?

Because there is no rep range to tone a muscle. There is no such thing as "toning" a muscle. A muscle gets bigger or smaller, the "tone" or visibility of a muscle depends on your bodyfat percentage.

The less body fat covering a muscle, the more toned it is.

Originally Posted by kiko

1. Is it fine to use different rep ranges within a single session?

2. Are regular deadlifts more effective doing them for high reps (8-12) or low reps (4-6)?

1 - Yes. Theres no problem with that. Depending on program set up and how your periodising, there is absolutely no reason not to do this.

Ive done it a million times. Out of curiosity, has anybody told you its a bad idea, or is it just that it hasnt crossed your mind before?

2 - More effective for what? The deadlift is a great compound movement, as long as you do them it doesnt really matter so much what rep range you are using as long as it fits in with the way your program is set up.

Changing rep ranges is good for variation also, so without knowing your goals id say the most effective rep range is the one you havent been doing lately.

Generally lower reps are geared more towards increasing strength, and mid-range reps are good for more repeated/mechanical effort for hypertrophy.

Toning, wrong word my bad. endurance???

Yes, endurance is a much better word

As for rep ranges for Deadlifts it all depends on your goals, obviously if your training for power and strength you would keep your rep ranges lower.

Im glad to see the "toning" was addressed

Originally Posted by Gazhole

1 - Out of curiosity, has anybody told you its a bad idea, or is it just that it hasnt crossed your mind before?

I just started doing it. Just wondering if training for strength and hypertrophy in the same session might limit the progress on both fronts.

Thanks guys for all the replies.

Originally Posted by kiko

I just started doing it. Just wondering if training for strength and hypertrophy in the same session might limit the progress on both fronts.

Thanks guys for all the replies.

As long as the rep ranges are far enough apart so as not to conflict with eachother its actually a really enjoyable and effective way of training.

I find i can get knackered with heavy work, but still have enough in me for higher rep work.

Obviously doing 4 rep sets and 6 rep sets isnt different enough, 4 reps and 10 reps or something, sure go for it.

Originally Posted by kiko

I just started doing it. Just wondering if training for strength and hypertrophy in the same session might limit the progress on both fronts.

Thanks guys for all the replies.

Why would you want to do that? Just wondering.

Originally Posted by Gazhole

As long as the rep ranges are far enough apart so as not to conflict with eachother its actually a really enjoyable and effective way of training.

Is it alright to do it within the same exercise? For example doing the first two sets for 10 reps and the last two for 4 to 5 reps.

Originally Posted by Irons77

Why would you want to do that? Just wondering.

Trying something different.

Originally Posted by kiko

Is it alright to do it within the same exercise? For example doing the first two sets for 10 reps and the last two for 4 to 5 reps.

I guess you could, i've done a setup where you have 3 sets, each at a different rep range - 8, 6, 10 - or something. The way you're setting it up though, i would do the heavier rep range first - why would you fatigue yourself before your most intense lifting?