what worked for you guys???

[swordfish]

which rep range helped you bulk up and gain mass? i havent found my rep range yet cause im still working on it but what have is your guys rep range?

 

[gr81]

8-12 for me although recently I have down more into the 6-8 range. You want to incorporate everything into your training so you can stimulate all muscle fibers, fast and slow. I think for younger guys a higher rep range is best when starting out. As you put more time and training away then hypertrophy occurs more easily at a lower rep range than before.

 

[Arnold]

for me? anywhere from 4 to 12 reps.

when I am on a "heavy" lifting cycle I stay in the 4-6 rep range, when I am on a "light" lifting cycle I go up to 8-12 reps.

 

[oaktownboy]

this is just for my own knowledge, but why would u want to go in 15 rep range unless doing calves or forearms? to give the body a rest from the heavy weight?

 

[prophet]

i see no reason to go above 10 reps, besides forearms, calves, and abs.. i've got the most results out of 5-8 reps

 

[Arnold]

Originally posted by oaktownboy
this is just for my own knowledge, but why would u want to go in 15 rep range unless doing calves or forearms? to give the body a rest from the heavy weight?

Not sure I would ever go quite that high in reps, but yes. Also, some people respond better to higher reps.

 

[Barlog]

You would benefit more if you change rep ranges all the time, sometimes goe heavy and do 4-8 and other time do 6-12 and include the odd 15 rep. By doing this your muscles will get confused and will hopefully shock them into growth, along with a good diet.

 

[Stroyer]

Reps

4-6 for most lifts some go up to 6-8 such as side and read delt laterals and calves..deads and bench down to 2-3 reps some workouts. Sparingly will add in a rotation of workouts in the 8-12 rep range, but 90% of the time reps are as listed above.

 

[maze]

Dont use the same # of reps, cycle them or your body will get used to the routine. I do 5-8 or 8-10 if you pass the 10 rep then its time to put more weight.

 

[Myst]

i usually do 3 sets of 10 reps...should i add more weight and cut down on some of the reps?

 

[maze]

Try to do a 10, 8 , 6 set upgrading the weight ... so that you can "fool" your muscles. You will feel the difference. Have a partner help you if you want to go to failure.

 

[P-funk]

anywere form 2-15reps and sometimes (very rarely though) even 20 reps.

 

[Tha Don]

Originally posted by Barlog
You would benefit more if you change rep ranges all the time, sometimes goe heavy and do 4-8 and other time do 6-12 and include the odd 15 rep. By doing this your muscles will get confused and will hopefully shock them into growth, along with a good diet.

okay, i've got a friend who dose this, hes one fit mofo too

but I have a question on how to go about it...

so you mean go heavy like 4-8 reps of the heaviest weight you can do in that rep range, then a few weeks later drop the weight down a notch or 2 and push out some high rep sets, then after another few weeks try and go heavy again?

or do you mean progressivly increase the reps over a month, so week 1 your lifting 6 reps and by week 4 your lifting 12 reps of the same weight? then up the weight and drop the reps again?

the latter sounds better to me, I don't like the thought of dropping weights as i've done it before and ended up losing strength (as a result it takes me like a month or so to get the weight back up)

get at me

 

[Flex]

Originally posted by oaktownboy
this is just for my own knowledge, but why would u want to go in 15 rep range unless doing calves or forearms? to give the body a rest from the heavy weight?

Going as high as 15 reps per set actually works very well for some people, myself included. i usually pyramid....15, 10-12, 6-8, 6-8, optional 5th set of 6 reps. Try doing some leg workouts where you fail at 15 on every set of every exersize, guarenteed to make your legs grow. Its actually just as tough, if not tougher than lifting with lower sets of 6. Not to mention it is going to shred your muscles as well as make them bigger....

 

[P-funk]

yeah, 15 reps works well for a lot of people. Especially if you are working at your 15RM (62.5% of your 1RM) and failing right at 15. For legs I love doing 20 rep squat day. Some people respond better with higher reps.

 

[Tha Don]

^ i don't get that ^

low reps - heavy weights are best for building muscle IMO (i'm ectomorph, long thin muscle fibres.... i think if I was more naturally stocky/bulky high reps would be better)

i'll do 1 warm-up set of 15 (per exercise), thats about all the 15 rep sets i'll do, the rest are around the 4-8 mark

 

[Flex]

Also, with heavier weights, people tend to cheat more....whether by swinging, using other muscle groups...whatever.

If you can isolate the muscle you are working, then by all means go heavy. Don't get me wrong, that's what i do. But, I switch up, 1 week heavy, 1 moderate and occasionally 1 week light.

By using a weight you fail at 15 with, you can almost guarentee to fully isolate the muscle you are working. You don't have to cheat up reps when you start failing at 4.

That's where the problem lies. Most people go to heavy and don't isolate the muscle(s) they are working. For example, I see some guys load on plates on the squat rack. Instead of isolating the quads and going all the way down and contracting them to the top, they start leaning forward, go barely halfway down, then lift mostly with thier lower back to get the weight back up....

Don't get me started, so see the forum "Weightlifting vs. Bodybuilding" for a whole shitload of good arguements pertaining to this....


"Whatever is worth doing is worth doing right"...