opinions on reps

[Richie1888]

guys ive been looking on various different sites on the web, looking into what sort of reps you should be doing to gain muscle tone and mass.

every page i look on seems to contridict the previous.

so i thought id ask you guys

should i be looking at

3 x 10 (80% of 1RM)

4 x 8 (90% of 1RM)

3 x 20 (75% of 1RM)

any opinions would be great

 

[willapp]

If you're looking for pure strength gains, I believe 6 reps is the max per set - obviously with a very heavy weight (the 6th rep should be a struggle).

For size gains, between 6 - 12 reps is optimal. Anything more than 12 is more toning/endurance.

The best thing really is to mix it up every few weeks, so you get the best of everything.

 

[Richie1888]

If you're looking for pure strength gains, I believe 6 reps is the max per set - obviously with a very heavy weight (the 6th rep should be a struggle).

For size gains, between 6 - 12 reps is optimal. Anything more than 12 is more toning/endurance.

The best thing really is to mix it up every few weeks, so you get the best of everything.

doing 6 - 12 reps will i see tonning aswell as size gains?

i was looking on a site that said by doing 3 x 20 reps you would see rapid tonning and weight lose. but the key point the guy was making was that by doing this strength and size gains would be a by product.

really im looking for size and tone what do u think will give the best results?

 

[willapp]

Well, before you can tone you really need size, otherwise what is there to tone?

I would start with sets of 6 reps (4 or 5 sets per exercise, 2 or 3 muscle groups per workout). Gradually increase the weight as you feel able to. After 2 or 3 months you should see good gains in strength. Then you could switch to 10/12 rep sets (reduce sets to 3 or 4) for a few weeks to do a bit of toning, then switch back again and keep alternating. This way you get pure strength gains, plus some toning/size work. It does take time though, you just gotta keep focused.

 

[Richie1888]

Well, before you can tone you really need size, otherwise what is there to tone?

I would start with sets of 6 reps (4 or 5 sets per exercise, 2 or 3 muscle groups per workout). Gradually increase the weight as you feel able to. After 2 or 3 months you should see good gains in strength. Then you could switch to 10/12 rep sets (reduce sets to 3 or 4) for a few weeks to do a bit of toning, then switch back again and keep alternating. This way you get pure strength gains, plus some toning/size work. It does take time though, you just gotta keep focused.

thanks for the quick replys mate

so should i start out at 4 x 6 at about 90% lifting to get the increase strength and size ?

 

[willapp]

Yep. That's what I've been doing the past 6-8 weeks and my strength has gone through the roof. I'm now starting to up the reps to 10-12 for a few weeks to try and get some more definition.

 

[Richie1888]

should i stick with 4 x 6 or 3 x 6 ?

are u taking any suppliments?

 

[willapp]

Personally I would do at least 4x6. 3x6 is only 18 reps total for that exercise which isn't that much really. Despite doing few reps per set, you still need enough total reps to overload your muscle effectively. Whether I do 4x6 or 5x6 really depends on the exercise in question and how I feel at the time - sometimes I'm whacked after 4 sets and know I'd never complete the 5th set. Other times I feel good so I do the extra set.

I've just started taking whey protein, but for 7 of the 8 weeks I've been doing this, I wasn't taking anything. I would recommend a protein supplement though - aim for between 0.8-1gram of protein per pound of bodyweight a day. It will help a lot with strength gains.

 

[Richie1888]

is there any product u recommend or is there food types that can do this for me ?

thanks for takin the time to answer all these questions mate

 

[willapp]

I take Met-Rx Whey Protein powder, but there are lots of protein supplements on the market. I don't really know which are 'better' than others - Met-Rx was recommended by a friend so I'm giving it a try.

Natural products that are high in protein include:

Chicken
Fish
Eggs
Cottage cheese
Peanut butter
Most lean meats

 

[Richie1888]

great mate thanks alot

ill start back on the 4 x 6 at about 90%

the percentage of the 1RM should be about 90% shouldnt it ?

one other thing mate should i be loading myself with protein before or after the gym ?

 

[willapp]

To be honest I don't tend to work from these 90% of 1RM figures. I know they're useful, but over time I just *know* what weights to use. You just need to experiment and find a weight that you can manage all 4x6 sets, but only just. My last few reps of the last set are done by pure determination. If you can finish them easily, it's not enough weight. If you reach failure after 2 or 3 sets, it's too much weight.

best thing is to try 90% and see how that works out. It'll probably be about right. Remember to take enough rest between sets - 6 rep sets should have about 2-3 minutes rest between them (seems like quite a lot if you train alone - I alternate with my training partner so the rest seems about right).

Take protein supplements throughout the day - I'm taking 3 shakes a day. 20g protein in the morning and afternoon, and a 40g post-workout shake. Plus I get about 50g natural protein in my meals. It's important to get protein into your body after a workout - ideally within 1 - 1.5 hours as your body is in recovery mode during this time and will make best use of the protein.

 

[Richie1888]

nice one mate ive got about another 800 questions but i wont take up any more of ur time

thanks again for the help

 

[P-funk]

your percentages are way off. 80% is your precived 8RM so you wouldn't be able to do ten reps (or even multiple sets of it) with it.

75% is your 10RM so how can you do 20 with it?

90% is your 4RM how can you do 8 reps with it?


If you want to do 10 reps, your 10RM is 75%. If you want to do multiple sets of 10 reps then you should probably start with your 12RM (70% of your 1RM) and do sets of 10 with that and let the fatigue accumulate over the course of 3-4 sets, rather then burn out and go for failure on the first set.

 

[Richie1888]

so if im doing 4 x 6 i should be about 85 % ?

so what reps do u think i should be doing to start of with then ?

 

[Gazhole]

so if im doing 4 x 6 i should be about 85 % ?

so what reps do u think i should be doing to start of with then ?

It depends on what your goals are. If you want to gain size do 6-8 reps, if you want strength do 2-4 reps, if you want endurance do 10-12 reps or more depending on how much volume you can handle.

Make sure the intensity you are using is appropriate for the rep range you are using though.

 

[P-funk]

so if im doing 4 x 6 i should be about 85 % ?

so what reps do u think i should be doing to start of with then ?

4 sets x 6 reps you would probably want to use you 8RM or 80% for all of the 4 sets.


I don't know what you mean by what reps should you be doing to start off with?

if it is 4 sets of 6 reps then you are going to do 6 reps.

 

[Richie1888]

no sorry mate what i meant was if im trying to gain size and strength what do u think i should be doing sets and reps wise ?

 

[P-funk]

no sorry mate what i meant was if im trying to gain size and strength what do u think i should be doing sets and reps wise ?

as a beginer, your first few weeks should be 12-15 reps to learn movements and build a base. Then you can slowly progres to greater intensities.

For hypertrophy I like 5-8 repetitions.

 

[GFR]

no sorry mate what i meant was if im trying to gain size and strength what do u think i should be doing sets and reps wise ?

First off forget ther "perfect" rep range....it does not exist. The best thing is to have a great diet, good training program with good form and be consistant with your workouts......most people fail with one or all of these. As for reps mix it up. Do 4 sets of 6 reps for a month or two then change it to 4 sets of 10.

 

[CowPimp]

as a beginer, your first few weeks should be 12-15 reps to learn movements and build a base. Then you can slowly progres to greater intensities.

For hypertrophy I like 5-8 repetitions.

Indeed. As a beginner, the intensity (Loading) threshold that you have to cross to obtain both neural and structural adaptations is less. Take advantage of that fact and build up proper motor patterns as P said, and simulataneously strengthen your connective tissues.

 

[Richie1888]

ok thanks guys