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optimal rep range for each muscle group?
- Thread starter JDid23
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NJL52
New member
I'm never really heard anything about variance amongst skeletal muscle and their metabolic processes. As far as I know, skeletal muscle is skeletal muscle.
But general process is;
Low reps utilizes mainly stored ATP and anaerobic creation of ATP. Primarily fast twitch fiber. Training low reps causes you to create more contractual bonds. Hence more strength and a small increase in size.
High reps utilizes aerobic creation of ATP. Training high reps conditions you to be better at resupplying muscle fiber with ATP. Increasing the metabolic materials stored in the muscle. Also it stimulates a moderate increase in contractual bonds. High increase in size to low increase in strength.
As far as individuality between muscle groups, I don't estimate there is any. There could be a higher percentage of slow twitch in calfs as they are constant stabilizers, hence a greater reaction to high reps resulting in them seeming to grow better at 10 reps. But it follows the general trend written above.
Also, I probably explained this poorly. I'm currently narcd out on cough medicine so forming a logical explanation is kind of hard at the moment lol
But general process is;
Low reps utilizes mainly stored ATP and anaerobic creation of ATP. Primarily fast twitch fiber. Training low reps causes you to create more contractual bonds. Hence more strength and a small increase in size.
High reps utilizes aerobic creation of ATP. Training high reps conditions you to be better at resupplying muscle fiber with ATP. Increasing the metabolic materials stored in the muscle. Also it stimulates a moderate increase in contractual bonds. High increase in size to low increase in strength.
As far as individuality between muscle groups, I don't estimate there is any. There could be a higher percentage of slow twitch in calfs as they are constant stabilizers, hence a greater reaction to high reps resulting in them seeming to grow better at 10 reps. But it follows the general trend written above.
Also, I probably explained this poorly. I'm currently narcd out on cough medicine so forming a logical explanation is kind of hard at the moment lol
my quads react well to 15-25 reps in the leg press and when I was working up to a single in the squat followed by a 20 rep set they grew too
my back has grown nicely and iv never gone above 12 so 1-10 i would say for my back
chest its hard to tell becuase i cant see the muscle relaxed very well because of high bf% but i bench heavy 3-8 and dips are 6-9 reps and my chest isnt lagging or anything
iv read several times delts respong well to 10-15 reps
my back has grown nicely and iv never gone above 12 so 1-10 i would say for my back
chest its hard to tell becuase i cant see the muscle relaxed very well because of high bf% but i bench heavy 3-8 and dips are 6-9 reps and my chest isnt lagging or anything
iv read several times delts respong well to 10-15 reps
RADAR
Well-known member
Impossible because everyone is different, Take the calves ,they get worked everyday Walking ,Stepping up stairs,Running,so they need shock treatment to make them grow. Like 3 sets of 50lbs strapped to a chain around the waist for 100 reps!
This is just one example.
I also believe the more advanced you are the harder you have to train to make your muscles bigger.
RADAR
This is just one example.
I also believe the more advanced you are the harder you have to train to make your muscles bigger.
RADAR
MsBeverlyHills
New member
Ian King article-
TMUSCLE.com | Ian King Cheat Sheets - Part 1
If your main goal is muscle growth:
0-2 years of experience: 10-15 reps
3-6 years of experience: 8-12 reps
6-10 years of experience: 6-10 reps
>10 years of experience: 4-8 reps
InGreatShape
New member
I usually do around 10-12 reps for each muscle that I am working on for that day.
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