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 reps vs. growth
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| Author | Topic: reps vs. growth | ||
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Amateur Bodybuilder 
Posts: 134 |
i know there is alot of contraversy over what is the best number of reps one does for optimal muscle growth, but from my knowledge it is different for every body. me i love the 4-6 rep range, it kills by body, but thats what i love about it. i even did a three rep movement last workout, probably didnt do much but i felt like an animal that day. because lately ive been getting alot of rotator pain, im on my week off right now, and i want to compare the rep ratio of all yas, because i am considering th 6-8 rep range. because there are alot of wisdom out there, hit me with all you got.    | ||
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Amateur Bodybuilder
Posts: 178 |
Im going to do: Week 1-3 Anywhere from 8-15 reps  | ||
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Amateur Bodybuilder
Posts: 178 |
I feel that If I dont grow from the lower reps (2-6) which i hope i do, then ill go back up to a basic 6-12 rep scheme which i know builds muscle. | ||
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Amateur Bodybuilder
Posts: 208 |
Been trying a new routine for three weeks and its working. I am growing a feel like a monster with a great pump everytime I leave the gym. Remember its only a three week routine. Day 1 Chest & Back. For chest I am doing incline dumbells 8 sets of 10 reps with a five second count on the negative. Back I am doing 8 sets of 8 reps pull ups(45lbs) w/ a five second count. (raise weight 10bls a week) Then flies and seated rows. Take 90 second break between exercises and go chest back, . .. Day 2 Legs Squats. 8sets 10 reps squat, same on deads, not straight leg, swithching off. Then go do presses and extensions and hams. Remember, the 8-10 reps each and 5 second count on all the negatives. Day 3 Tris / Bis 8sets 8reps. Weighted dips/ and straight bar curls. Same thing 5 second count on all negatives. 1.5 min rest switching from dips to curls. The pump is unbelievable. You will have to drop your weight in all exercises, but there is a much lower risk of injury and as I said the pump I've been getting is amazing. I am only doing it for 3 weeks and then going back to more bodybuilding exercises and focusing on one body part at a time. Day four is Shoulders. Make some shit up. I am doing dumbell presses and shruggs, 8s 10r. A few small shapping motions. Abs/Calves EOD. Day 5 on bike and home on the couch and start over again. Try to get Four workouts in and let me know how you feel. GL | ||
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Amateur Bodybuilder
Posts: 143 |
Anytime you change your routine, you will grow. All the rep ranges outlined here are good. The main thing is to use proper form, slow and CONTROLLED movements, and concentrate on the muscle(s) you are working on. Personally I love the 2-6 rep range for strength, 6-8 or even 10 for growth, although both will make you grow. I get good pumps from both but I respond better to heavier weight/lower reps. Killer pumps. 4 or 5 sets to start on say the Bench Press (with 2 warm up sets of course), and them a couple of sets of dumbell flys on a flat bench...I do it mainly for stretching purposes, but it's a nice isolation movement also. Focus on proper technique and change your routine often...throw a new excercise in every so often and you'll be amazed at the results. | ||
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Amateur Bodybuilder
Posts: 82 |
I've done alot of experimenting and I think that 4-6 reps will make you strong, but 8-10 reps usually make you bigger. It does depend alot on what fiber type dominates your individual muscle groups. Fast twitch love 4-6 and slow twitch like 10-12 or more. Most people are somewhere in between for the most part, but you could be different. Do some experimenting and find out what fibers are where on your body. I honestly think that almost everyone has slow twitch in their calves and fast twitch in their hams, but I guess that's a bit controversial. | ||
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Novice 
Posts: 7 |
Nobu, sorry to ask another question on your thread but I think this is in relation. So...if trying to do both, how long would you train for strength (2-6 reps), before switching to a size routine (6-12 reps)??? | ||
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Amateur Bodybuilder
Posts: 269 |
Is it more important to look strong, or be strong? I believe in mixing up the reps like everyone else, but I think the rep range can go even higher. I lift between 3 (for strength) and 15 (for growth). The blood pump from a slow set of 15 reps is sweet. So is the blood hammering in your head from hitting your 5 rep max. Peace! ------------------ | ||
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Amateur Bodybuilder
Posts: 134 |
thanks yall, you guys gave mw alot to think about. oh and KODIAK99 i never thought about concentrating on the negatives so much, thanks for the useful info, i might try that next workout. any others, i'll keep reading..... | ||
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Pro Bodybuilder 
Posts: 580 |
A key factor to consider when designing a program based on number of reps is the related number of sets. If you are doing reps in the 6 or less range, you are going to need to perform more sets. With higher reps, you would therefore perform less sets. Your resulting pump is a good indicator to when you have stimulated growth. | ||
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Amateur Bodybuilder
Posts: 134 |
bump | ||
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Novice
Posts: 4 |
I know I haven't been on here long, but I've been working out for awhile now and just wanted to share what works the best for me. I start out with Monday doing chest. I use a workout that is similiar to Shawn Phillip's gain 50lbs on your bench in 7 weeks workout. On the flat bench I do 2 sets of 5, then add 15 or 20lbs and do 2 sets of 3, then add a few pounds and lift to failure . On Friday, I do 2 sets of 3, add weight, then 2 sets of two, and then a negative. Each week I add 5 lbs and do it again. I also throw in a couple of shoulder and tricep excercises and incline bench. 3 sets of 6 reps. On wednesday I do back and bis. 3 sets of 8. On Friday I do legs. Heavy and usually sets of 8. Ok I do this for about 6 weeks. Really intense. After the 6 week, I take a few days off and when I start back, I go one bodypart per day. I do about 5 excercise for each bodypart, 3 sets, usually with 12,10,8 reps while increasing weight. I only rest for about 1 minute between sets. I really start to grow about two weeks into this one. Like I said, this might not work for some people but it's working great for me. | ||
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Cool Novice 
Posts: 17 |
anyone read "Bodybuilding--A scientific approach"... or "Power-- A scientific approach"... they're both by Dr. Squat(Hatfield)..i just read both of those last week... and learned some good stuff... just thought i'd pass on some info | ||
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Cool Novice
Posts: 21 |
check out the site www.i-a-r-t.com ,it should answer all your questions!! hope you have a background in kinesiology,it is very in depth. | ||
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Cool Novice
Posts: 16 |
How often do yo guys change your workouts? I usally change the movements after 6 weeks .. is that to long? and keep the same rep range during that? Jz | ||
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Novice
Posts: 8 |
Hey Bro, I'm a college student, and I am currently taking a course in muscle physiology. The lastest studies show that for optimal muscle growth, you should do 3 sets of 8-12 reps. This means that you cannot be able to physically lift past your rep rage at the end of each set. Oh...yeah...and here's the hard part....you should only have a 1 mintue rest period in between sets. If you follow this very strictly..you'll be sure to make a lot of gains. Hope I was of help to you..... | ||
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Amateur Bodybuilder
Posts: 178 |
I decided to add another set of higher reps in my new routine. Example... Ill be doing 2-6 reps for the major exercises (bench, squats, etc). On the last set, instead of 2-6 reps, ill bump it up to 8-10 reps to failure. That way im getting the best of both worlds. | ||
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Amateur Bodybuilder
Posts: 134 |
thanks protein boy, im giong to try around 6-8 reps from now on, it seems like that is what is working for most poeple on the board. |
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posted October 19, 2000 02:44 PM