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For most bodyparts, which rep range do you use?
i am not talking about ab work here!
i am not talking about ab work here!
reps
- Thread starter Welsh power house
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Welsh power house
New member
i use 4-8 myself, because i like to inrease my strength and size, which i have found 4-8 works best on most lifts like bench press, squats, deadlifts, barbell rows, military presses, barbell curls...basically all the compound lifts. i do 8-10 for laterals, close grip bench presses, preacher curls, stiff leg deadlifts and then 8-15 for calf and ab work
Deathspell Omega
New member
Speaking of reps, has anybody here ever tried 3x3 or 5x5 (star) training? 5x5 has worked miracles for my triceps, which were once the weakest muscles in my body, but now are easily the strongest in the gym...
In any case, I typically do 4-6 reps per set, and I rarely, do more than 2 sets per excercise (3x10 for squats, 5x5 for triceps)..
In any case, I typically do 4-6 reps per set, and I rarely, do more than 2 sets per excercise (3x10 for squats, 5x5 for triceps)..
I like to use periodization. I just finished 12 weeks of 8-10 with the occasional pumping set of 12-15. Now, I'm doing 6 weeks of 4-6 so that I can get mad strong and put on some good, dense beef. And then, since I'm getting too fucking fat, I'm going to diet for 8 weeks while training in the 10-12ish rep range.
Tombstonealley
New member
I like every rep range.
The one you spend the most time in simply depends on your goals.
Also it depends on the speed with which you perform the reps. 4 reps sets are not very good for developing strength if you lower for say 10 seconds and raise for 10 seconds = but it is good for mass. And 20 reps sets actually can develop new mass if you lift for 2 seconds down 1 second up------look into time under tension.
The one you spend the most time in simply depends on your goals.
Also it depends on the speed with which you perform the reps. 4 reps sets are not very good for developing strength if you lower for say 10 seconds and raise for 10 seconds = but it is good for mass. And 20 reps sets actually can develop new mass if you lift for 2 seconds down 1 second up------look into time under tension.
Mr Muscle: Try what i do.
Once a week.
Rememeber perfect form.
Do extensions first as a pre-exhaust method so your legs give out before your ass when you squat. [2 heavy sets]
Do one heavy squat set between 4-8 rep range going to parallel and then do a lighter weight with reps between 10-15 going ham-to-calf.
Then do 2 heavy sets on leg press. Rep range is up to you.
Then for hams do any type of curl you prefer for 2 sets.
[No more for hams - no deads or whatever - hams are screwed enough from squats and leg press]
For calves do whatever is working for you right now.
If your calves are stuck too then do 3-4 sets [in total] of standing and seated raises. Do both high and low reps.
Then go straight home, eat a large meal and go to sleep if you can. Try to do as little as physically possible for the remainder of the day.
If you are not progressing then you have nothing to lose eh?
If you go with it tell me your progress in a month.
Once a week.
Rememeber perfect form.
Do extensions first as a pre-exhaust method so your legs give out before your ass when you squat. [2 heavy sets]
Do one heavy squat set between 4-8 rep range going to parallel and then do a lighter weight with reps between 10-15 going ham-to-calf.
Then do 2 heavy sets on leg press. Rep range is up to you.
Then for hams do any type of curl you prefer for 2 sets.
[No more for hams - no deads or whatever - hams are screwed enough from squats and leg press]
For calves do whatever is working for you right now.
If your calves are stuck too then do 3-4 sets [in total] of standing and seated raises. Do both high and low reps.
Then go straight home, eat a large meal and go to sleep if you can. Try to do as little as physically possible for the remainder of the day.
If you are not progressing then you have nothing to lose eh?
If you go with it tell me your progress in a month.
MrMuscle
New member
hmm...sounds interesting..ill try this after ive finished my diet down period..i have problems with doing squats though...i dunno..shoot me an email and lets talk
[email protected]
[email protected]
MrMuscle
New member
absolute hardgainer
New member
6-10, 4 occasionally, singles rarely.
hardgainer (hard and gaining)
hardgainer (hard and gaining)
PowerManDL
New member
Anything over 12 isn't doing anything for you, unless its carefully coordinated with other types of training.
Power
Power
