Inquiry: When does the # of reps...

[Tom Treutlein]

When does the # of reps preformed switch from giving size/strength gains, over to endurance? Basically, after you hit what number, generally, are those extra reps useless for size and/or strength?

 

[Dave949]

Depends on the particular muscle group and your own muscle fiber make up in a particular muscle group. Each of us have higher fast twitch fibers than slow twitch fibers in a particular muscle group and vica versa.
IMHO.....and some may disagree.....taking all muscle groups into consideration.....and this is a ball park number......once you go over 20 reps your getting into muscular endurance as opposed to muscular size/strength. 5 - 12 rep range is optimal for combination of size/strength. Personally, I never go over 12 reps per set of any exercise unless I am doing wrist curls, calf raises or 20 reps squats.

 

[TheOak84]

also depends on the person..

one who does sets of 8 reps thier whole life can gain awesome size and strength. but if he switches to 3-5 reps, might not do jack, or very little. i think its all trial and error. just find whats best for you.

i myself like all kinds of sets and reps, and have gained something from each kind.. 3x3, 5x5, 3x8, 4x6 etc.. even 3x10 and 5x10.

 

[faller]

I agree with the above, plus it depends upon what you call "endurance". If you keep doing 10 reps, 11 reps will become easier (so you are increasing endurance somewhat). Those reps aren't nessarily wasted, size is *generally* gained with medium reps (say 8-12), but doing low reps allows you to gain strength (so you can use more weight with those 8-12) and high reps allows you to FINISH those 8-12. So it's a good idea to do a range, even if it's just when taking "time off" from your usual program. But I wouldn't do more than 12 most of the time, except for calves, and maybe forearms.

 

[WalkingBeast]

And I like to train in the upper end of the rep spectrum sometimes.Doing 21's for biceps, and even a 75 rep drop set on preacher curls, no rest aside from the time it takes my spotter to throw the plates off. Ill even repeat this 75 rep drop set up to 3 times on some days. 5 sets of 15 reps. I can usually repeat it twice at around 75 reps, then the third time the reps decrease. I also used to do over 50 reps on leg press with 16 45's loaded on (around 800lbs). These techniques really helped me destroy the muscle and I feel Ive gotten good results from them. Though I dont do them every workout so its hard to isolate what exactly works, but I always get good and sore when I do them. Heres a link to one of those drop sets for biceps:

http://boards.elitefitness.com/foru...eadid=275068&highlight=preacher+curl+drop+set

Overall I agree with everyone. You have to experiment and find what works for you. I like to incorporate all rep ranges into my routines, to leave no stone unturned.