4-6 reps, or 8-12....

[Zyglamail]

The main ingredient for strength is max poundages, this stimulates the CNS. For hypertrophy you need not only stimulation by fatigue as well. The fatigue can come from low rep with short rest of from higher rep cycles, both will generally accomplish the same thing

 

[WannaBPowerful]

Hmmm i think il dial in with what works for me, just to give another idea and point of view. I dont give a heck about strength, but it does come along with the size.

I go for FEELING. I use the heaviest weight i can BUT its not heavy to where i cant feel it perfectly. Like, i can probably bang out 110 dumbells for 10, but i use 100 or 105 and go a tid bit slower and lot more controlled and focus on the feeling. Get a full range of motion to insure i hit every last fiber because there are 3 POF (positions of flexion) haha i just learned this a few months ago. I use 6-12 rep scheme, whatever i feel like that day. Seems to work for me. Hope this helped.

 

[spatts]

BROKEN RECORD STARTS PLAYING:

The method at which you GROW best might be determined by the type/density/ratio of MUSCLE FIBERS in your body. I NEVER grew training like a BB the way I grow training like a powerlifter. Of course, I was a sprinter for many years, and it only makes sense that I would excel in sprinting BECAUSE of the the muscle fibers I have. If you have "sprinter genes" you might just grow better this way too. I have been training this way most of my life. The one year I trained like a BB, progress was slow and frustrating.

That said, Westside incorporates strenth, speed, low rep, high rep, and HIIT. Little bit of everything.

 

[Lumberg]

Don't forget TUT (time under tension). I have heard like 15-30 seconds is ideal for hypertrophy. Corn is the expert on this. Anyways that means 10-15 reps.

Another thing to keep in mind is that very high reps very often (to fatigue but not to exhaustion/failure) makes your body grow more blood vessels and capillaries to a given area. If you have hit a plateau doing 100 reps/day to fatigue can help.

Anyways I am a proponent of the 8-12 range. But I have been doing high reps for a while so I am trying 4-6 lately.

Best case scenario: do at least 2 exercises per muscle group. Do one low rep, do the other high rep. Best of both worlds.

JC

 

[coolcolj]

TUT is not a requirement for a muscle to grow, Total Time under Load is though


anyway the reason why I use low reps, is because

1) the weights I use tend to be on the heavier side of my capabilities. Although I will use light weights as well and they are hyper acclerated which leads too..

2) I lift very fast/explosively. Well as fast as I can push the weights, so there is a lot of technique and CNS involvement. So form and bar speed will breakdown too much once you go past 6 reps due to overall fatigue