posted January 22, 2000 09:06 PM         

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I have always done low reps if I am trying to bulk, and higher reps to shape the muscles. But I have seen many guys especially body builders claim that they do 12 reps on all sets. What is best to do for the cycle that I am going to start next week? Low reps with really heavy weight or higher reps with slightly lighter weight? Thanks.

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posted January 22, 2000 10:14 PM            

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When I am working on bulking and building strength I get a good warm up and then work to failure on the first set with moderate to high weight for 6-8 reps. I feel that this builds size and strength best!

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The Cuban

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posted January 23, 2000 12:18 AM         

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Do you ever max or do 3-4 rep sets?

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posted January 23, 2000 10:01 AM         

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TO ME MAX IS A WASTE OF TIME LIKE THE CUBAN SAID WARM UP VERY WELL, 8-6-4 HEAVY WEIGHT, YOU WILL GROW MAKE SURE YOUR DIET IS HIGH CALORIES AND CLEAN....

BIZ!

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posted January 23, 2000 10:05 AM         

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I train 6-10 reps to failure whether cutting or bulking. I feel trying to keep the weight heavy as possible while cutting helps to maintain muscle size. Also high or low reps do not shape the muscle that is determined by genetics and performing high reps isnt a good way to try to burn extra calories, so, keep the weights heavy and let the diet and thermo drugs get the fat off. Also, I do go in different rep ranges from time to time to shck the body or if I have hit a plateau. I might go a little higher in reps for a couple workouts or some low rep workouts. but I will also include sets with reps in the 6-10 range which cause the greatest muscular hypertrophy.

kpumpin

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posted January 23, 2000 10:55 AM            

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There's an article on mesomorphosis, i believe, that talks about different types of hypertrophy resulting from different amounts of reps.

Supposedly low reps (4-6 I think it said) at heavy weights cause strength and mass gains while high reps (10-12) cause more mass gains, but not as much strength gains. Go to the website and read for yourself.

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posted January 23, 2000 11:15 AM            

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I train with 15-20, 10-12, 6 reps. Pump the blood in, then tear the muscle.

I train for bodybuilding not power, so I don't give a rat's ass about how much I lift. My dumbbell bench is 80, 90, 105 with the above reps.

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[email protected]

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posted January 23, 2000 01:49 PM            

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I use 6-8reps of 3 sets...i go to failure though and this is the amt of reps to go to failure for me and i know that if i drop below 4 reps on any set that i have to stick w/ the wait...if i maintain 7 or better throughout sets then i go up weight

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posted January 23, 2000 01:59 PM            

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Try doing high reps (20 +) for leg once in a while. Also the sloeus is made primarily of slow twitch muscle fibers and responds well to high reps. High reps does not always mean easy.

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posted January 23, 2000 05:32 PM            

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I got pretty good gains just from using no more than 8 reps at 3 sets pretty heavy. Let the weight be where your last set making 8 reps is very tough.

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posted January 23, 2000 05:49 PM            

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For quads and calves, I usually do 12 to 20 reps. For everthing else, I'm usually in the 6 to 10 range.

I also like to shake things up with some high rep sets every now and again when I get stuck at a certain weight.

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** Mmm. Dianabol. Tastes like chicken! **

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posted January 23, 2000 06:03 PM            

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There is no doubt that heavy weight + great form = mass. Muscle is made up of both fast twitch and slow twitch fibers. Slow accomodating to lower reps 6-8, and fast to higher reps on a more endurance level 10-15. I think one of the most overlooked parts of training is the fast twich routines. Think of it this way.. a football team is made up of both offense and defense. Well when the offense is on the field, the defense sits on the bench and vise versa. But,.. without both parts the team cannot be as whole and as strong as it can be. Try cycling a 3-4week period of higher rep/lighter weight training to failure to keep the muscles guessing. Try to incorporate different excercises for a muscle group than the usual as to keep the muscle from getting too comfortable or adapting. On the flip side of the coin if your dieting down, stay heavy, this way the body will not think that its ok to burn the muscle thats not being used and will hold on to it at all costs....Good Luck, and Stay After It!

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posted January 24, 2000 11:22 AM         

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Why not do both, high and low reps?? I'd do 3 sets low reps/heavy weight and burn it out with 1 set of 24. I know that when I do the last set (of 24) it burns, burns, burns!

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