Ok I am SOO SIC Of trying to find what rep range suits me best, please help me out!!

[deathdroprob]

I have been trying to find out what rep range suits me for Size building. I have used 10-12 range as well the low reps about 4,5 and 6 atm I am using around 7 for almost everything and with different peole saying different things I cant make up my mind and stick to 1 range for long enough. Please help me Out!

 

[blut wump]

What sort of help are you looking for? Are you looking for someone to tell you that you're an idiot for not taking the time to find out what works for you rather than jumping around so much that, despite trying everything, you still know nothing?

We don't do that here but we can tell you that any range from 3 upwards can work if you take the time to stick with it.

Take a look to Prilepin's table. You'll find it with a quick Google.

 

[ZGzaZ]

Instead of focusing on a rep range for a while, just pick one and add weight to the bar each week, this and staying in a calorie surplus will give you growth.

 

[thebadguy54]

There is not a magical rep range that will work for you. You need to train in ALL rep ranges. What good is a 500 lb. deadlift if you can't do 200 lbs. x 10? Concentrate on getting stronger in all rep ranges from 1 to 100 and you'll be ok. I mix it up every single workout.

 

[blut wump]

There is not a magical rep range that will work for you. You need to train in ALL rep ranges. What good is a 500 lb. deadlift if you can't do 200 lbs. x 10? Concentrate on getting stronger in all rep ranges from 1 to 100 and you'll be ok. I mix it up every single workout.

I don't know any 500 deadlifters who'd have trouble with 200 x 10. I have trouble imagining that a 400 deadlifter might struggle with 200x10.

 

[thebadguy54]

I don't know any 500 deadlifters who'd have trouble with 200 x 10.

Very true.

My point was just that his goal should be to be strong in a variety of rep ranges. Perhaps my example was too extreme / unrealistic.

 

[JohnRobHolmes]

I have found that if I am strong in 5 rep ranges, 10-15 rep sets are no problem either with proper weight. Conversely I trained in the 8-12 rep ranges for a while and my 5 rep strength sucked.

I say just pick a range like 5x5, 3x8, or whatever you fancy and stick to it for a few months and just pack on extra weight every week.

 

[Idan]

Actualy, you don't necessarily have to stick just one rep range, you can work for a wide range of reps.

Example #1

Upper A - Heavy push/Light pull
Bench press 5x5
Incline/Military press 5x5
Row 2x10
Pullup/Pulldown 2x10
Arms 3x8-12

Lower A - Squat emphasis/Hamstring assistance
Squat 5x5
Leg extension 3x8
Leg curl 3x10
Back extension 3x8-12
ABS 3x8-12

Upper B - Heavy pull/Light Push
Row 5x5
Pullup/Pulldown 5x5
Bench press 2x10
Incline/Military press 2x10
Arms 3x8-12

Lower B - Deadlift emphasis/Quads assistance
Romanian deadlift 5x5
Leg curl 3x8
Leg extension 3x10
Back extension 3x8-12
ABS 3x8-12

Example #2

Upper A - Heavy horizontal/Light vertical
Bench press 5x5
Row 5x5
Incline/Military press 2x10
Pullup/Pulldown 2x10
Arms 3x8-12

Lower A - Squat emphasis/Hamstring assistance
Squat 5x5
Leg extension 3x8
Leg curl 3x10
Back extension 3x8-12
ABS 3x8-12

Upper B - Heavy vertical/Light horizontal
Incline/Military press 5x5
Pullup/Pulldown 5x5
Bench press 2x10
Row 2x10
Arms 3x8-12

Lower B - Deadlift emphasis/Quads assistance
Romanian deadlift 5x5
Leg curl 3x8
Leg extension 3x10
Back extension 3x8-12
ABS 3x8-12

That way you never neglect specific rep range. different rep ranges have different influence on hypertrophy. high rep range has more focus on sarcoplasmic hypertrophy (sarcoplasma of the muscle fibers, as well as Cp and ATP storage), while low rep range has more focus on myofibril hypertophy, which is the actual Actin and Myosin constraction proteins.

Beside that, you don't have to overthink about the range that is most beneficial for you. unless you know what is the most beneficial for you (which is not the case) or you have preference for any rep range (like me, i realy hate working with high reps), in this case i think you will find programs like the two examples above appropriate for you.

 

[JohnRobHolmes]

Your routine still has consistency of rep ranges. The major compound movements are all 5x5, and the ancillary is all 8-12 rep ranges. Thats what I do in my routine.

 

[ghettostudmuffin]

Re: Ok I am SOO SIC Of trying to find what rep range suits me best, please help me ou

It's been scientifically proven that as you get stronger, especially in the lower reps ranges of 5 and below, your ability to rep lighter weights goes up.

If you max bench 275 right now and can rep 225 5-8 times and then build your max to 300 chances are very good you'll be able to do another rep or 2 on your 225.