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How well do high rep squats or deadlifts work for putting on overall body size?
Im particularily looking for back mass here
Im particularily looking for back mass here
The Best Rep Range and exercise to put on size
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slobberknocker
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The most important thing is progressive resistance. Add weight or reps or both each successive workout, and you'll no doubt grow.
Having said that, I much prefer lower reps. I usually stick in the 1-5 range. Sometimes I do 8's.
Having said that, I much prefer lower reps. I usually stick in the 1-5 range. Sometimes I do 8's.
Exactly.
...and since this argument of "bests" always boils down to genetics, I will add the disclaimer that if you have a particular muscle that's only dense in a certain fiber type, you may respond better to the rep range for THAT fiber type. Since most people can't afford, and don't have access to, a place where they can get a biopsy of every muscle, I advocate a well rounded regimen of various rep ranges.
...and since this argument of "bests" always boils down to genetics, I will add the disclaimer that if you have a particular muscle that's only dense in a certain fiber type, you may respond better to the rep range for THAT fiber type. Since most people can't afford, and don't have access to, a place where they can get a biopsy of every muscle, I advocate a well rounded regimen of various rep ranges.
I split mine up...such is Westside. I have a max day and a speed day. Max days are 1 and 3 reppers, speed days are 5-8 rep, ranges. Both days are chased with 12-15 rep range accessory work, and every day has high rep AR. I train for strength, speed, endurance, agility, etc...I happen to get a lot of size too. 
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slobberknocker
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I think I probably have ADD, and that's why I can't do any more than 5 reps in a set, lol. 
How do we know what sort of fiber type is predominent in a particular muscle group? If my quads happened to be primarily slow twitch and would theoretically grow best in the low rep range how would I know? I like the idea of shorter sets but I dont want to take the lazy way out.
How do we know what sort of fiber type is predominent in a particular muscle group?
anya, as I said in my first post, biopsy.
I like the idea of shorter sets but I dont want to take the lazy way out.
Come train with me and I'll show you how "easy' low rep ranges are.
anya, as I said in my first post, biopsy.
I like the idea of shorter sets but I dont want to take the lazy way out.
Come train with me and I'll show you how "easy' low rep ranges are.
That would be the definitive way, but I meant how do we estimate fiber type predominance based on performance. Seems like I've heard of a fairly accurate way of doing this based on the relationship between 1RM of a given exercise and the number of reps possible with a given percentage of RM, say 70%. Is anyone familar with the formula for this approximation?
I said "lazy" not "easy", but your point is taken.
I'm not suggesting that low rep sets arent physically demanding. I understand that they take more focus and attention to form than the traditional 8-12 rep sets. However, for me they are substantially easier since they require me to focus for a much shorter amount of time. Its the time element that makes the difference for me.
gettinlarger
New member
The best rep ranges are found by YOU and YOU only. You have to experiment and see what kind of fibers you've got in your body.
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