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What rep range do you train in?

What rep range do you train in?

  • Total voters
    410
One to three for primary lifts (B/S/D, CSGM's, etc.).

Often higher for some speed work and ancillary exercises.




:cow:
 
nolimitxxx said:
What rep range do you train in?
Click to expand...

Depends, my routine is constantly changing.

Primarily 6-8 reps for upper body and 10-12 for lower body.

Except for calves,they will be in the 15-25 range b/c

they are endurance fibers.
 
I train in many rep ranges. Sometimes I do 1RM's, sometimes I do 1-3's, 5's, 8-9's, 12'-15's etc. etc. Sometimes I do 50 rep sets or even 90-100 rep sets for calves. It changes every day. Sometimes I roll a dice and do whatever number comes up. Routine is the enemy.
 
krbn08 said:
Depends, my routine is constantly changing.

Primarily 6-8 reps for upper body and 10-12 for lower body.

Except for calves,they will be in the 15-25 range b/c

they are endurance fibers.
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I find this to work well for me also. Low reps high weights for upper - high reps low weights for lower. My knees can't support my body all day AND get smashed at the gym. It's too much
 
nolimitxxx said:
I find this to work well for me also. Low reps high weights for upper - high reps low weights for lower. My knees can't support my body all day AND get smashed at the gym. It's too much
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Yes, it does work well.

Thats the main reason why i'm not going to vote on this poll

cause my choices are . .

1-3 reps

4-8 reps

9-12 reps

12+ reps

So therefore i can't pick just one.

if you had an "all of the above" for a choice, i'd vote.
 
mostly 4-10 but legs are much higher 8-16. Reason for this is I can strength-wise do 315x12-16 but if I up the weight my knees hurt and get welts on my neck.
 
I switch it up alot
One week I might do 5 reps, the next 8, and the next 10. I always feel I hit the muscle in a different way. Some parts are obviously higher reps. abs, calves
 
All of the above. Mostly 10.

Low heavy reps builf the fast twitch fibers and higher reps build mitochondrea and slow red fibers. You need both for maximum growth.

After a while you'll find out which is more promindent for you and that's where you should put the empahasis. One size does not fit all.
 
Nelson Montana said:
All of the above. Mostly 10.

Low heavy reps builf the fast twitch fibers and higher reps build mitochondrea and slow red fibers. You need both for maximum growth.

After a while you'll find out which is more promindent for you and that's where you should put the empahasis. One size does not fit all.
Click to expand...


good info Nelson
 
Nelson Montana said:
After a while you'll find out which is more promindent for you and that's where you should put the empahasis. One size does not fit all.
Click to expand...

I agree. I respond better to low reps heavy weight. But i do work in the 8-10 range between 5x5 programs.


--Techbaseball
 
At least half my training consists of hitting the powerlifts/power movements in the 1 - 5 range. Isolation work is 5 - 15, mostly 10.
I drag a weighted sled once a week, which consists of very high rep work.
 
i go heavy and high weight for my big compounds, but ill add in some higher rep 10+ stuff for burnouts or pause bench/squats, and for my "finishers" like leg presses or lat pulldowns or dumbells
 
Nelson Montana said:
All of the above. Mostly 10.

Low heavy reps builf the fast twitch fibers and higher reps build mitochondrea and slow red fibers. You need both for maximum growth.

After a while you'll find out which is more promindent for you and that's where you should put the empahasis. One size does not fit all.
Click to expand...

so you do lets say 3 day split, do low rep bench, then nxt week high>?
 
digit0x said:
so you do lets say 3 day split, do low rep bench, then nxt week high>?
Click to expand...

That's one way. Sometimes it's good to go with one method or another until it starts to go stale, then switch it up. This is why the controvery over HIT exists. How can some people swear it works and others swear it doesn't? Becasue EVERYTHING works if it's a new stimulus. But if you stay doing one thing the body will adapt and growth slows.

Personally, I never do the same workout twice. I also go though heavy periods into more "pump" type of training, feeling which my body will better react to at any given time.
 
The only reason I enjoy "routines" is because I can consistently set goals for myself:

Ie - Add 5lbs to the bar each week, etc.

In other words it's easier for me to set PR's, and monitor my progression.

For a few months I'll do 4x sets, 4-6 reps, then the next few months 4x sets, 6-8 reps, then 4x sets 8-10 reps, etc.

After I get to the point where I can complete 4x sets of 8 reps for example, I'll up the weight again and start back at 4x sets of 6 reps, and work my way back up to 8.
 
always changing but usualy pyramid in weight 12 10 8 6 maby 4 reps on a very heavy day.
only go 1-3 if im just tryin out my strength.
 
digit0x said:
so you do lets say 3 day split, do low rep bench, then nxt week high>?
Click to expand...

Or by doing the WS4SB style in which you would hit a heavy bench on Monday folllowed by max reps for speed with light weight on Thurs or Fri.
 
Nelson Montana said:
All of the above. Mostly 10.

Low heavy reps builf the fast twitch fibers and higher reps build mitochondrea and slow red fibers. You need both for maximum growth.
Click to expand...

U really think so? I've always been under the impression that you've gotta choose one or the other for whatever your goals are. Yeah it would be great if we could all have maximum strenth in both but high reps low weights will cause to much excessive stress on the larger muscle fibers which we focus on to bulk (Aerobic activity) - instead of short blasts of extreme stress. I'm getting this from the documents on HIT .
 
On my main compound movements I stick to 5x5 right now. This includes DL, Squat, Cleans, Bench, OHP, Row, and Pullup. For most ancillary work I stick around 10-12 reps per set, 3 sets. This includes any direct tri and bi work, Rotator cuff, ab work, calves, and the occasional sets of flyes.
 
nolimitxxx said:
U really think so? I've always been under the impression that you've gotta choose one or the other for whatever your goals are. Yeah it would be great if we could all have maximum strenth in both but high reps low weights will cause to much excessive stress on the larger muscle fibers which we focus on to bulk (Aerobic activity) - instead of short blasts of extreme stress. I'm getting this from the documents on HIT .
Click to expand...
strength and hypertrophy are complimentary and it's IMPOSSIBLE to have everything nice and well defined - like 1 rep for strength and 10 for hypertrophy. there are too many grey areas. so to maximize gains for the average guy with average genetics who's natty or at best on moderate doses of AAS, it's important to get a bit of everything.

my suggestion is to stay away from HIT (mike mentzer's i'm assuming?). it's a pile of horse shit.
 
nolimitxxx said:
What rep range do you train in?
Click to expand...


2 warm up sets of 15, or however many I feel are needed.
Then I will do 12, this helps me prepare for the heavy weight (mental thing) add weight and 6 - 8
 
I often do 1 rep power cleans for 100 sets with a short pause between sets, or is that 100 reps for 1 set with a long pause between each rep?
 
Nelson Montana said:
All of the above. Mostly 10.

Low heavy reps builf the fast twitch fibers and higher reps build mitochondrea and slow red fibers. You need both for maximum growth.

After a while you'll find out which is more promindent for you and that's where you should put the empahasis. One size does not fit all.
Click to expand...


so would you think that the HST(Hypertrophy Specific Training) program would be good? if you are not familiar with it here is the link http://www.hypertrophy-specific.com/hst_index.html in a nutshell they train in 2 week blocks starting with 15 reps for 2 weeks, then 10 reps for 2 weeks then 5 reps for 2 weeks, then do negatives. for natties they say not to do more than 1-2 sets per exercise per training day, but for people on HRT can do more. would you say like 4 sets would be optimal??
 
also instead of training HST style how do you feel about doing 5 sets like this 15,12,10,8,5 the first set being a warm up set. but each is suppose to be to failure. any idea on how much weight would be dropped on each set to get it right?? or just have to figure it out
 
ShowKidd said:
so would you think that the HST(Hypertrophy Specific Training) program would be good? if you are not familiar with it here is the link http://www.hypertrophy-specific.com/hst_index.html in a nutshell they train in 2 week blocks starting with 15 reps for 2 weeks, then 10 reps for 2 weeks then 5 reps for 2 weeks, then do negatives. for natties they say not to do more than 1-2 sets per exercise per training day, but for people on HRT can do more. would you say like 4 sets would be optimal??
Click to expand...


Basically what they're trying to do ( which isn't a bad concept), is build mitochondria, endurance and tensile strength and gradually get to the point where you can train with maximum stress. You can then repeat the process ( I imagine with more weight). It's cool but I find that these programs don't always go as planned. Sometimes you have to use your instincts to let you know if it's a light day or a heavy day or a little rest day or a high rep day, etc, etc. So yeah, give it a go for a cycle or two. It's all good, ya know?
 
Ive done heavy low rep work for a while, im going to transition into some higher rep work to see how it goes. It will also be a bit easier on my joints.
 
So for me a thin runner type body which range is best ?? But I have put on approx 12lbs after whole Summer of 5x5, then got sick in September Walking Pneumonia, took about 5weeks off, and did light workouts for a few weeks, and now I am back healthy again.

I have read I should start the 5x5 again, because been basically off for two months, so do the 5x5 for 8weeks, then after that switch to higher 12rep x2/8x3 routine and do that for 8-10 weeks ??

good idea ?? I am looking to add muscle mass to my 5'11" 175lb frame, maybe 185 total I would be happy

Also the pole should be more like 4-6rep range and 8-12rep range ?? Because 4-8 is a pretty big difference, 4 can be super heavy weight done slow to failure, but 8 could be lighter weight
 
Hypertrophy needs at least 8 reps....
Some do as high as 12 reps to reach hypertrophy...
Depending on your goals, you can choose to do anywhere between 6-12 reps...
The less the reps, the more you become power/strength oriented, and the more the reps, the more you become muscle endurance / fitness oriented.
 
The_Alcatraz said:
Hypertrophy needs at least 8 reps....
Some do as high as 12 reps to reach hypertrophy...
Depending on your goals, you can choose to do anywhere between 6-12 reps...
The less the reps, the more you become power/strength oriented, and the more the reps, the more you become muscle endurance / fitness oriented.
Click to expand...

Some say that doing 12 reps means that you aren't lifting heavy enough.

Its debatable, and I agree with what you are saying in subtext but 9 is bounded around as the magic number and I would be inclined to agree with them. :)
 
Actually, I've heard that 8 is the magic number....but like you said, it's debatable, and depending on your body, your diet and your lifestyle, you lyrn what's best for you.
 
i do a few weeks at 5 reps and a few weeks at 10 reps
 
8 is good man...

7-8 is considered border line hypertrophy by most...

I'd stick to 8 reps per set if you wanna grow those muscles to their potential
 
The_Alcatraz said:
8 is good man...

7-8 is considered border line hypertrophy by most...

I'd stick to 8 reps per set if you wanna grow those muscles to their potential
Click to expand...

So how many sets of 8 then ?? 3 or4 sets ?? Want to add weight and muscle mass, and I am eating a lot more than normal past few months :) :)
 
If you do 3 exercises for a muscle group, you can do 4 sets of each. If you decide to do 4 exercises for a muscle group, then you can stick to 3 sets of each.

Eating a lot is good, as long as you eat right. You can ask needto for some good recipes, as he's the resident bodybuilding chef ++

Or, you can get a platinum membership and get all its benefits including excellent information about training, supplementation etc...and you can get it all now for less than 2 dollars!!
 
1-3 for fast lifts (cleans, snatches, jerks), 3-5 for slow lifts (squats, deadlifts), 5-8 for assistance (pullups, dips).
 
Want to add weight and muscle mass
Click to expand...

That's his goal...

1-3 for fast lifts (cleans, snatches, jerks), 3-5 for slow lifts (squats, deadlifts), 5-8 for assistance (pullups, dips).
Click to expand...

That won't help...since it will only get him strong and not built...hypertrophy = 8+reps...low rep range will not make him bigger
 
The_Alcatraz said:
That's his goal...



That won't help...since it will only get him strong and not built...hypertrophy = 8+reps...low rep range will not make him bigger
Click to expand...

So what about all the 5x5 stuff ?? That won't pack on the muscle for me ?? I want to add muscle mass, I know eating more is half the battle too, which I am doing.

But something like 4x8 will do the trick, with ramped up weight each set ?? Even compound movements too ?? By the way I already did the 5x5 program this Summer
 
I think I've done it all...

It all works.
 
nolimitxxx said:
What rep range do you train in?
Click to expand...

8-12 for three sets then one heavy fourth set for 3-6....all except arms....i do only three sets of 8-12 on them...but i found i got strong as hell training like this
 
the_alcatraz said:
That won't help...since it will only get him strong and not built...hypertrophy = 8+reps...low rep range will not make him bigger
Click to expand...

yeah, every powerlifter I know that trains with low reps are all small little guys who aren't built.
 
Porportional said:
thats a drastic goal, what are u at now 16%?
Click to expand...

13% BF right now. I was bulking and carb loading. Should be able to shread dwn easily if I fix my diet. Prb is, I'm on a steroid resting period.
 
Right now all over. Usually 8-12 then later in the sets up weight and drop reps down to 5-8. Certain body parts 20-30.
 
I put 9-12 so I must have seen this thread when I first joined here. Now its the 3-8 rep range with me for most stuff.
 
I train primarily for muscle growth.

For my upper body the effective range for encouraging growth seems to be quite narrow. About 7 to 11 reps (forearms notwithstanding), moderate bar speed, pretty strict form, full range. When I get beyond 11 I don't see any more growth.

For legs I don't see any growth below about 11 reps; the sweet spot there seems to be about 15 reps.
 
depends on exercise.

bench 4-8
squat 4-8
clean 1-3
snatch 1-3
any isolated ex. is usualy 8 reps
 
iv just switched up to 10+ reps and short rest periods and after 4 months or so of the 3-5 rep range this stuff is putting me on my ass, iv had sore legs since friday and its tuesday today!
 
DANG NoLimitXXX that avatar is SMOKINHOT!
 
currently 4-8. Will soon be switching it to 6-10 for a couple months. Then will go to 8-12. Then after a couple months i go back to 4-8

Whiskey
 
thebadguy54 said:
I train in many rep ranges. Sometimes I do 1RM's, sometimes I do 1-3's, 5's, 8-9's, 12'-15's etc. etc. Sometimes I do 50 rep sets or even 90-100 rep sets for calves. It changes every day. Sometimes I roll a dice and do whatever number comes up. Routine is the enemy.
Click to expand...

100% Agreed.

I've noticed though that different muscle groups respond differently to the same rep range. My back and delts grow in the lower range but my tri only seems to respond to 10-15 rang so I'd do separate sets of cg bench press and dips just for tris.


My legs got big from explosive jumps/plyometrics, quick sprints and uphill running WAY faster than relying on squats, dead-lifts and the traditional bodybuilder workouts.
 
Always 5-10. maybe slip a set of 20 here and there and attempt a few 3x3's from time to time. I like 5-10 the most cuzz it adds mass quick and strength isn't completely neglected.
 
In the past I mostly focused on gaining strength, was always told that high reps would only be good for getting ripped, for example during cutting. Ive read a lot on this lately, and honestly still no exact science from what I can interpret. I have made up my mind that I will be doing a 2/1 mix, for every two rep range workouts of 15 reps, Ill do 1 with heavy and low reps (6-8) I think this may be why I was able to "look" much better "size/mass wise" when I was with uncle sam doing the majority of training with body weight (mine and/or someone elses). When lifting for sports, it was always heavy as possible to failure with negatives. Im more looking at body symetry now, and even if I could lift a truck, it wouldnt be worth the risk of injury to me.

Sent from my SCH-I510 using EliteFitness
 
motorcyclegiant said:
In the past I mostly focused on gaining strength, was always told that high reps would only be good for getting ripped, for example during cutting. Ive read a lot on this lately, and honestly still no exact science from what I can interpret. I have made up my mind that I will be doing a 2/1 mix, for every two rep range workouts of 15 reps, Ill do 1 with heavy and low reps (6-8) I think this may be why I was able to "look" much better "size/mass wise" when I was with uncle sam doing the majority of training with body weight (mine and/or someone elses). When lifting for sports, it was always heavy as possible to failure with negatives. Im more looking at body symetry now, and even if I could lift a truck, it wouldnt be worth the risk of injury to me.

Sent from my SCH-I510 using EliteFitness
Click to expand...

Honestly you can get hurt easier with reps than singles. When doing reps every rep is different and the more you do the sloppier you get and this causes injuries. I regularly max out on all bench, squat, and dl, and I seldom get injured. I am constantly doing prehab and focusing on technique and this minimizes injuries. You cant be afraid to push yourself, well not if you wanna progress. Just be smart about it and youll be fine.

Sent from my DROID BIONIC using EliteFitness
 
6-8.
I used to do 10-12 but since I dropped the range seen more gains.


Sent using the elitefitness app.
 
It varies I change up every few months im currently on 5 x 5, with a set to failure. Going to do this for 2 weeks to shock the body. Im currently cutting.
 
Switch it up all the time... Usally no less then 5 to be honest.. I feel as that gives greater risk to hurt urself but maybe I'm missing out...
 
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