rep range

[psychedout]

Rep range totally depends on the body part and exercise.

For compounds like Sqauts and Deads, i'm gonna be in the 8-3 rep range (aside from warmups). But could imagine doing 3 reps of leg extensions, or 3 reps of tricep pushdowns, or 3 reps for calve raises......

I think you get the point. Bottom line -- compound exercises, and free wieghts exercises = less reps. Cable/machine exercises = more reps.

Now, an exact number is impossible to determine based on individual differences.

 

[ffknight84]

Rep range totally depends on the body part and exercise.

For compounds like Sqauts and Deads, i'm gonna be in the 8-3 rep range (aside from warmups). But could imagine doing 3 reps of leg extensions, or 3 reps of tricep pushdowns, or 3 reps for calve raises......

I think you get the point. Bottom line -- compound exercises, and free wieghts exercises = less reps. Cable/machine exercises = more reps.

Now, an exact number is impossible to determine based on individual differences.

yes good answer, but i would like to make a little change

compund movements, id say no more than 5, less reps=more sets, so maybe 6 sets of 3 or 5 sets of 5

isolation movements, 8-10

 

[Corleone]

The first couple sets you should load up a good amount of weight, but don't overload yourself, you should only go to failure on your last set. I like to go at least 12, sometimes 16 on my first couple sets til I feel nice and warm. Then I'll load up the weight to what I think I can do 4 of, and I'll hit it til failure and sometimes do forced reps on my last set ONLY.

 

[jubei]

I get good results using the following routine:

4 exercises (per bodypart)

exercise 1: 5 sets/6+ reps
+ drop-sets @ 65% starting weight until failure

exercise 2: 4 sets/8+ reps

exercise 3: 4 sets/10+ reps

exercise 4: 4 sets/6+ reps

For exercise 1, I always use the heaviest (usually compound) movement for that bodypart. For example if I were using the following my first set would be: chest=flat bench; legs=squats; shoulders=dumbell press; etc...

I agree completely with the earlier theory of muscle exhaustion. You know when you really kill your muscle its bound to grow so long as you have the right diet and sleep.

 

[ffknight84]

i can easily destroy my muscles with 1x10,1x8,1x6,5x5 and 2 exercises at 1x10,2x8. Its all about knowing your body and what weights to use.