Rep ?

[TrojanMan60563]

Why do some of my muscles respond better to higher reps, and others lower? Like tri's respond well to 10-15 reps...back grows from 6-10....it takes so long to grow in most cases how can I determine what is best for each muscle....like taking some of the guess work out of it.

 

[PreMier]

i think a lot of it will depend on fiber type. (fast twitch/slow twitch) but i could be wrong. maybe someone more informed will chime in

 

[Witchblade]

No, you nailed it for the most part.

 

[BigCorey75]

yep fiber make up is the jist of it.


fast twicth fibers respond well to heavy weights these are normally found in the upperbody especially in the back which it why it responds best to heavy weight and powerful quick motions

while slow twicth fibers respong better to higher reps and longer tut, ie the legs, its why 20 rep squats can work wonders for leg development

 

[KelJu]

Yeah muscle type is the answer I think.

 

[TrojanMan60563]

That muscle fiber difference makes sense to me all but the legs comment. I would have thought the legs would have more fast twitch muscle fibers since they are used for explosive power like squats. When I used to powerlift my legs were huge and I never went above 6 reps after warm up. On the other hand I had a pro BBer train me and he had me doing leg extensions like 25 reps.

I have been working on my diet and now I am trying to pick away at my training to optimize what I am doing in the gym....and trying to get 8 each night...but that never hapens.

Thanks again guys for helpin a guy out.

 

[Duncans Donuts]

That muscle fiber difference makes sense to me all but the legs comment. I would have thought the legs would have more fast twitch muscle fibers since they are used for explosive power like squats. When I used to powerlift my legs were huge and I never went above 6 reps after warm up. On the other hand I had a pro BBer train me and he had me doing leg extensions like 25 reps.

I have been working on my diet and now I am trying to pick away at my training to optimize what I am doing in the gym....and trying to get 8 each night...but that never hapens.

Thanks again guys for helpin a guy out.

The hips, glutes, and hamstrings play a larger role in squats and leg presses than the quadriceps (of course depending on foot placement and range of motion to some degree).

25 rep leg extensions is too high in my opinion, but you have to take into account drug use/genetics at that point. Tension time is related to fiber type quite specifically, and growth response too. If a persons quads are slow twitch dominant than 20+ reps isn't so bad...however if you are fast twitch, 6-10 would be a wiser choice.

Going for 25 or so reps will atrophy fast twitch muscle fiber, too.