Training for size

[raze]

Hi guys!

Just had a discussion with a m8 on what reps are best to build muscle and wanted to know what you guys have found from experience. Atm my reps look like 8, 6, 4, 2, 8 - 12 reps so 5 sets to an excercise. i add weight after each set and do a slighlty lesser amount of reps each time then on my 5th i lighten the weight up and do a weight i can psuh 8 to 12 times. i have made some nice gains doing it this way in both size and strength.

My m8 believes that you are only really training for strength at reps of 8 and less and to gain size you should be training inbetween 10 - 12 reps.

Have any of you guys found you gained more size doing a higher number of reps or lower amount of reps or somthing inbetween?

thanks

 

[Steve720]

bump

 

[knight48]

bump

 

[Madcow2]

There are no absolutes. The best method is to train in different ranges at different periods of time as they can work synergistically and drive gains to far better levels than sticking to one range. That said, sets/reps are really just a way of breaking up work. There is a time compoent too.

I'd recomend reading these two links and you will really get a much better understanding of training. Probably better than anyone else in your gym.

This is a longer thread but very comprehensive on training theory. It will take a bit of time to get through but you should really do it and save yourself from a ton of misinformation out there. It can get a bit science-like but work through it:
http://forum.mesomorphosis.com/showthread.php?t=8500

This is more on point to your question and is shorter but you'd do well to read this and the above:
http://forum.mesomorphosis.com/showpost.php?p=50&postcount=5

 

[Ozz2001]

Myself for over all size gains 3 to 5 reps or less..Basically the same you spoke of,i warm up and added weight every set( without hiting failer) till i can only do 1 rep then drop 20 or 30 pounds and go till failer...Hurt like hell the next day everytime...i bench over 100 my body weight...smaller muscles like forearms ect i do like 120 at high reps no weight changes...Low reps high weight for strenght then droping down at high reps for a good burn and endurance...Gl

 

[JarheadChiro]

tag

 

[thelion2005]

Myself for over all size gains 3 to 5 reps or less..Basically the same you spoke of,i warm up and added weight every set( without hiting failer) till i can only do 1 rep then drop 20 or 30 pounds and go till failer...Hurt like hell the next day everytime...i bench over 100 my body weight...smaller muscles like forearms ect i do like 120 at high reps no weight changes...Low reps high weight for strenght then droping down at high reps for a good burn and endurance...Gl

Agreed.

A young man can lift heavy with low reps, eat big (and clean), sleep, take a taste of aas, and GROW BIG!

Later he can up the reps and chisel.

 

[raze]

Thanks for the replys boys! ill have a good read of those links u posted too madcow tonight!

 

[TheOak84]

in the 2nd link, 5x5 would be the best way to go?

 

[Anthrax Invasion]

Upping the reps isn't going to "chisel" anything. In order to get that look, you need to lose bodyfat. This stuff really isn't complicated, but people come up with the same questions day after day.

Any rep range between 3 and 15 can work for hypertrophy. Triples will bring minimal size, as well as marathon sets of 15 reps. Optimal range? Probably 5-12 reps, on the whole. Just increase compound lift (squats, OHPs, deadlifts, flat bench presses, parallel bentover rows) poundages over the course of time, while eating excess calories. You'll grow.