Going up in Reps

[ajburnett34]

i know this has been asked a lot but ive been doing from 8 to 12 reps for about a year now and ive stopped growing. I started reading that changing up your sets and reps can help break that pleateu, so i upped my reps to about 15. Will that range build muscle,12-15 or just keep me lean? there is thsi trainer at my gym that has all his guys do 25 to 15 reps and they are all huge! so i was just wondering.

 

[LAM]

you need to vary both your rep range and training loads to effectively stimulate each muscle fiber type, there are many ways to accomplish this. personally each workout I use loads & rep ranges that vary from 8-50+ per set

 

[Merkaba]

Um it's not gonna matter what you do if you're not eating enough. This will also help break you through your plateau. You can't build muscle out of thin air. Are you gaining weight?

So do you track your intake? How many calories are you eating and how many grams of your carbs,fat, and protein are you taking in.

 

[gtbmed]

Eat more.

 

[mystictrunks]

You can also just increase the weight and try to stay in that rep range.

 

[Caretaker]

Try increasing the weight to what you can do 6-8 reps with and build up to 12 reps again. I find I grow best when I don`t think about sets and reps so much and just train for strength. I add weight when I can and I grow. But don`t ignore food and sleep. No eat, no grow. No sleep, no grow.

 

[MDR]

You can also just increase the weight and try to stay in that rep range.

This is a good option-and i agree about the eating. Can't grow without food.

 

[ScorpionKing]

If going for mass one must increase weight and do 6 to 8 reps along with a increase of food. Food is anabolic when used in conjuction with weight lifting.

 

[Merkaba]

You can also just increase the weight and try to stay in that rep range.

As simple as it sounds, This too!

But it's gonna be some spinning of the wheels likely if the calories are marginal and all else remains the the same. But hell if he's a youngan he might have enough test to see some benefits with minimum "malaise"

 

[ajburnett34]

Thank you all for your responses! Here is my breakdown of my intake:

Breakfast: 5 egg whites with two slices of tujrkey and two slices of wheat bread or two packets of oatmeal with blueberries

3hrs later: almonds and a proteinshake and a bannana

Lunch: brown rice with half a chicken breast

3 hrs later or 4: tuna sandwich or peanutbutter

Dinner: steak or chicken with baked potato

Before bed either a protein shake or two scoops of peanut butterr.

I'm currently 5'11'' and 195lbs

 

[Flathead]

If going for mass one must increase weight and do 6 to 8 reps along with a increase of food. Food is anabolic when used in conjuction with weight lifting.

I'm with this

 

[Caretaker]

Thank you all for your responses! Here is my breakdown of my intake:

Breakfast: 5 egg whites with two slices of tujrkey and two slices of wheat bread or two packets of oatmeal with blueberries

3hrs later: almonds and a proteinshake and a bannana

Lunch: brown rice with half a chicken breast

3 hrs later or 4: tuna sandwich or peanutbutter

Dinner: steak or chicken with baked potato

Before bed either a protein shake or two scoops of peanut butterr.

I'm currently 5'11'' and 195lbs

Add another serving of meat or fish, 2 bananas, some green veggies, 2 other peices of fruit and you can change the potato to a sweet potato or carrots, green beans, whatever.

 

[midwest216]

lower reps increase weight and eat more calories. Worked for me.

 

[Phineas]

Thank you all for your responses! Here is my breakdown of my intake:

Breakfast: 5 egg whites with two slices of tujrkey and two slices of wheat bread or two packets of oatmeal with blueberries

3hrs later: almonds and a proteinshake and a bannana

Lunch: brown rice with half a chicken breast

3 hrs later or 4: tuna sandwich or peanutbutter

Dinner: steak or chicken with baked potato

Before bed either a protein shake or two scoops of peanut butterr.

I'm currently 5'11'' and 195lbs

Repost this in the diet section with detailed portions (i.e. how much chicken? how much steak? how much potato? we need grams, ounces, whatever).

And, right off the bat I'll say ditch the egg whites band wagon and eat the yolks. The egg white argument is to ditch the fat, cholesterol, and maintain the protein.

News flash: the yolk contains 50% of an egg's protein; the fat is primarily mono and polyunsaturated, with only 1.5g per large egg of saturated -- and hell, you need some saturated fat for testerone and sex hormone production; and finally, we're talking HDL cholesterol (high density lipids = good) -- but dietary cholesterol doesn't even affect blood cholesterol. Basically, if you have a genetic predispotion to heart/cholesterol problems, you're either fucked or at risk of getting fucked. Otherwise, eat the yolks and be damn proud of it.

I eat 4 whole eggs a day, and I'm doing just fineee....aahh...aahh...AAAHHH!!!

SSSOOMMEE...OONNEE...CALL...AN...AMB...AMB...AMBULANCE...MY HEART....AAHHHH!!!!! IF ONLY I HAD EATEN THE EGG WHITES....AHHH....WHY GOD WHY!?!? AAAHHH...I SHOULD HAVE LISTENED TO ATKINS AND THE GUY WITH THE GAZELLE!!! AHHH!!! DAMN YOU EGGS!! DAMN YOU TO HELL!!!