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 Training Discussion Board
 Size vs. Stregth (Reps?)
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| Author | Topic: Size vs. Stregth (Reps?) |
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frankm007 Amateur Bodybuilder (Total posts: 17) |
posted August 01, 2000 11:52 AM
  
I quote; "Lifting heavy weights for low repetitions--five or less--may be effective for maximizing muscle strength, but not necessarily muscle size," says Hank Drought, C.S.C.S., a trainer in Boston. To make better gains in muscle size, work with weights you can handle for three to five sets of eight to 15 repetitions with rests of 1 to 2 minutes between sets. Concentrate on multijoint exercises, such as squats or lunges and leg presses. They help you secrete more muscle-building testosterone than moves that isolate muscles, such as leg extensions and leg curls. " i've been doin 6-8 for a while now, but i'm gonna start doing 8'15 like this says, what do u guys think? is this the right number of reps for bulk? thanx IP: Logged |
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Warik Amateur Bodybuilder (Total posts: 23) |
posted August 01, 2000 12:54 PM
In my experience, I've noticed that more than 12 reps for anything other than work on primarily slow-twitch muscles is a waste (unless we're talking about 20 rep squats every now and again). He hit the nail on the head about multijoint exercises, though. They are the key. Lift big and lift heavy.
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BigBald-1 Amateur Bodybuilder (Total posts: 38) |
posted August 05, 2000 11:13 PM
I have the best results from following this type of routine: large muscle (chest or legs) do three exercises X 3-4 sets. the first exercise should be a basic compound movement done in power/strength rep range (2-5); the next movement can be either isolation or compound for 8-15 reps; the last exercise should be an isolation for 10-25 reps. Try it, you get the best of both worlds and the last exercise will flush your muscles like crazy. ------------------ IP: Logged |
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mystic_hormones Pro Bodybuilder (Total posts: 248) |
posted August 06, 2000 01:13 AM
don't go over 12 on anything. it just tones. mass is between 6 and 8. its like a spectrum. just stay in the middle. go down for strength go high for tone. big B has a good idea though I wouldn't space the reps out in that much of a range. you mentioned something like to rest 1 to 2 minutes with high reps. hah ha that trainer guys funny. if you want strict isolation do slow focused reps. rest for only a minute no more. that burns the muscle. do no more than 15 reps. and don't worry if you have to lower the weight after a set. youre still building muscle so keep reps down. if youre a toner than to all the reps you want. ------------------ IP: Logged |
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Recoome Pro Bodybuilder (Total posts: 143) |
posted August 06, 2000 04:18 AM
Mass: 8-12 Reps (Legs: 15-20) Strength: 6-8 Reps Power: 1-4 Reps IP: Logged |
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cabexbx Amateur Bodybuilder (Total posts: 28) |
posted August 06, 2000 10:54 AM
I pretty much agree with what recoome has said, but I'm wondering what's the difference between strength and power? IP: Logged |
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frankm007 Amateur Bodybuilder (Total posts: 17) |
posted August 06, 2000 01:43 PM
heya, so if i want to get bigger, i should be doing 8-12 reps? an after i accomplished a desireble mass, should i keep doin 8-12 and just work on my diet to rip..or change the rep scheme? thanx IP: Logged |
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Molson09 Amateur Bodybuilder (Total posts: 50) |
posted August 06, 2000 04:25 PM
So if I wanna up my max bench I should stay in the 4-8 rep range? So could someone give me a good bench rep/set routine for strength?? IP: Logged |
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Dirk Diggler Amateur Bodybuilder (Total posts: 85) |
posted August 06, 2000 04:38 PM
http://www.musclemedia.com/training/bench/benchintro.asp IP: Logged |
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cackerot Pro Bodybuilder (Total posts: 152) |
posted August 07, 2000 02:52 PM
come on guys...we can't just throw numbers out there. everyone will react differently to each rep range. personally, my best results in mass and strength come from 4-8 reps. Justin69 ------------------ IP: Logged |
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