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What is the real rep range for size/mass?
- Thread starter HulkRow
- Start date
T
The Shadow
Guest
I think it's more a matter of TUT than the number of reps.
40-60seconds seems ideal for size
40-60seconds seems ideal for size
brianmincher
New member
Corn is right. Time under tension is the thing for size.
B.
B.
T
The Shadow
Guest
That is exactly why Calves, abs and forearms need higher reps
40-60 seconds of TUT seems best for mass. ok, this means that at different repranges we can THEORATICALY still pursue mass depending on the REPSPEED we use.....
Let's say we want to shoot for 40 seconds TUT
Example flat Dumbellpress:
reps tempo-seconds (down,hold,up,hold)
5 7,0,1,0 (40) second TUT
6 6,0,1,0 (42)
7 5,0,1,0 (40)
8 4,0,1,0 (40)
9 3,0,1,0 (36)
or
9 3,0,2,0 (45)
10 3,0,1,0 (40)
or
10 2,0,2,0 (40)
11 2,0,2,0 (42)
12 2,0,1,0 (36)
I've read the the best lifter is usually also the fastest lifter (speedstrength) , so I would prefer the contracting phase to be short:
3,0,1,0 seconds for 10 reps instead of 2,0,2,0
Also i feel that a white fiber guy should shoot for 40 seconds TUT and a red fiber guy 60 seconds TUT
I think that 8 to 10 reps are most fitted as i feel that it's very hard to find a right weight for 5 reps that fits 40 seconds TUT as a light weight will not allow you to fail at 5 reps and a really heavy weight you cannot lower easy in 7 second AND press it out in 1 second!!!
So yeh, as boring as it may sound 8 reps for the true white fiber guy and 15 reps for the true red fiber guy using a 2,0,2,0 repspeed (60 seconds TUT)
And in between (most people?) (50 TUT) :
12 reps at 2,0,2,0 (48) or
12 reps at 3,0,1,0 (48) <----pre-ferred
HOWEVER there is also the rule of progressive overload that says YOU HAVE TO GET STRONGER TO GET BIGGER, but it is very hard not to plateau if you keep doing same REPS all year, so that's why we see that proffesional bb occaisonally throw in a POWER cycle where they focus on 5-6 heavy reps, strength rather than size, just to INCREASE THEIR POTENTIAL FOR MASS-TRIAINING TO COME AFTER THAT or other guys that stay year round "in the TUT zone" by doing
4 weeks : 8 reps at 4,0,1,0
4 weeks : 10 reps at 3,0,1,0
4 weeks : 12 reps at 3,0,1,0
Personally I would do BOTH
4 weeks STRENGTH PHASE, HEAVY NEGATIVES 5 reps at 4,0,1,0
( TUT 25 ) while this TUT is more fitted for strength than mass there will be a huge carry-over for pressing heavy 8-10 reps
Followed by progression in "the zone":
4 weeks : 8 reps at 4,0,1,0
4 weeks : 10 reps at 3,0,1,0
4 weeks : 12 reps at 3,0,1,0
REPEAT Strength Phase etc...
If we want to fit SUPER - SLOMO training (like 10 seconds eccentric and 5 seconds concentric) into an optimal TUT range, 4 reps seems to be a good reprange (60 seconds) and suprise suprise 60 seconds is more fitted for the red fiber guy. Also the fact that white fiber guys can have faster muscle contractions it seems appropiate that the slow CONCENTRIC phase is better for Red fiber people (?)
Just some thoughts, no clinical evidence here...
Let's say we want to shoot for 40 seconds TUT
Example flat Dumbellpress:
reps tempo-seconds (down,hold,up,hold)
5 7,0,1,0 (40) second TUT
6 6,0,1,0 (42)
7 5,0,1,0 (40)
8 4,0,1,0 (40)
9 3,0,1,0 (36)
or
9 3,0,2,0 (45)
10 3,0,1,0 (40)
or
10 2,0,2,0 (40)
11 2,0,2,0 (42)
12 2,0,1,0 (36)
I've read the the best lifter is usually also the fastest lifter (speedstrength) , so I would prefer the contracting phase to be short:
3,0,1,0 seconds for 10 reps instead of 2,0,2,0
Also i feel that a white fiber guy should shoot for 40 seconds TUT and a red fiber guy 60 seconds TUT
I think that 8 to 10 reps are most fitted as i feel that it's very hard to find a right weight for 5 reps that fits 40 seconds TUT as a light weight will not allow you to fail at 5 reps and a really heavy weight you cannot lower easy in 7 second AND press it out in 1 second!!!
So yeh, as boring as it may sound 8 reps for the true white fiber guy and 15 reps for the true red fiber guy using a 2,0,2,0 repspeed (60 seconds TUT)
And in between (most people?) (50 TUT) :
12 reps at 2,0,2,0 (48) or
12 reps at 3,0,1,0 (48) <----pre-ferred
HOWEVER there is also the rule of progressive overload that says YOU HAVE TO GET STRONGER TO GET BIGGER, but it is very hard not to plateau if you keep doing same REPS all year, so that's why we see that proffesional bb occaisonally throw in a POWER cycle where they focus on 5-6 heavy reps, strength rather than size, just to INCREASE THEIR POTENTIAL FOR MASS-TRIAINING TO COME AFTER THAT or other guys that stay year round "in the TUT zone" by doing
4 weeks : 8 reps at 4,0,1,0
4 weeks : 10 reps at 3,0,1,0
4 weeks : 12 reps at 3,0,1,0
Personally I would do BOTH
4 weeks STRENGTH PHASE, HEAVY NEGATIVES 5 reps at 4,0,1,0
( TUT 25 ) while this TUT is more fitted for strength than mass there will be a huge carry-over for pressing heavy 8-10 reps
Followed by progression in "the zone":
4 weeks : 8 reps at 4,0,1,0
4 weeks : 10 reps at 3,0,1,0
4 weeks : 12 reps at 3,0,1,0
REPEAT Strength Phase etc...
If we want to fit SUPER - SLOMO training (like 10 seconds eccentric and 5 seconds concentric) into an optimal TUT range, 4 reps seems to be a good reprange (60 seconds) and suprise suprise 60 seconds is more fitted for the red fiber guy. Also the fact that white fiber guys can have faster muscle contractions it seems appropiate that the slow CONCENTRIC phase is better for Red fiber people (?)
Just some thoughts, no clinical evidence here...
T
The Shadow
Guest
Good post.
Short stroke muscles require higher reps to grow - ie calves.
For hypertrophy I like 2 seconds up and 4 seconds down
Short stroke muscles require higher reps to grow - ie calves.
For hypertrophy I like 2 seconds up and 4 seconds down
Very interesting post. Very good points too. Glad to see someone else bring up Time Under Tension too...
Never forget that variation is also very important when gaining mass...
B True
Never forget that variation is also very important when gaining mass...
B True
MarshallPenniford
New member
Never forget order of recruitment, and that your slow twitch muscles fire first and are immediately fried whether you are doing 20 reps or 2, so reps really don't matter when dealing with that low a number and your individual fiber makeup will do nothing other than help your own genetic potential.
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