Your advice and experience is sought

[Arnold'sApprentice]

Hi,me again. I recently posted a thread about how nothing worked and i was ready to jack in bodybuilding. Well i kind of did guys. I had spent 2 years listening to bodybuilders and bodybuilding mags and training in the bbing rep range of 8-12 reps. I said 'fuck this,no real gains in two years...I may as well get strong'. I have been lifting only in the 4-6 rep range this past month -traditionallt they say this is good strength but not for hypertrophy..i call bullshit..i have gained more size in one month than 2 years no lie..all from heavy strength training.

What i don't understand is why i gained nothing going over 8 reps -im serious, i barely gained and size or strength in two years.

why do they say lift 8-12 rep range for size?

should i only ever lift in the 4-6 rep range?

does it mean i have more fast twitch fibres than average because i respond so well to heavy sets and nothing happens with moderate weight (my father was a national level sprinter back in the day)

i know these sound likwe boring newbie questions but someone please explain this to me..i dont get why my gains are taking off in a range that everyone in my gym told me to avoid.

thanks guys

 

[faller]

Yeah, I think it has something to do with your genetics. Of course, the very popular 5x5 program concentrates on the lower rep range (although you still have the 8 or 10 reps). Looks like you found a program that works, congrats! keep up the good work!

 

[Scotsman]

Double A- Genetics is the prime modus for building muscle. I don't respond very well to high reps but have a good friend who blows up doing them. That's what working out is all about, finding what suits you best. Also like a lot of the advice in those mags it is outdated myth like high reps make you lean.

Cheers,
Scotsman

 

[Becoming]

I had spent 2 years listening to bodybuilders and bodybuilding mags and training in the bbing rep range of 8-12 reps.

I would say what Scotsman said- You just have to find what works for you- whether your goal be strenght or size...

just a thought- if everyone who followed the magazines and took all the supps they advertise got huge- how long would you keep buying em?

Good job.

 

[hellboy]

Same here. High reps don't do much for me either. I've spent this entire year on low rep routines and I'm loving every bit of it. Still making good gains. My tendons bitch at me quite a bit but they can keep on bitchin. I like it.

 

[Mike_Rojas]

I grow better on low reps. My friend grows better on high reps. When he runs regularly, his calves blow up like crazy. When I run, my calves look like chicken legs. I would say it boils down to genetics.

 

[cmdubs]

always experiment....there's no "one" right way to train. If something is not working, you have to change it.

Looks like you found something that works...good luck.

 

[Arnold'sApprentice]

this board has the best,most chilled bros out there.you guys rock.that might sound sickly but i mean it


the one thing i cant work out -neither can my buddy is whether i have good or shit genetics. They could be very good becuase in one month my bench has increased massively and my arms have added at least half an inch ..chest an inch (these are rough 'guessestimates ' i haddened measured for months) my body has balloned with mass. im not tazlking internet bullshit bros this is true and guys in the gym are taking me seriously now. however,my genetics could be shit cos for 2 yrs with high reps (8-15) basically nothing happened at all and if i had good genetics surely i would have grown regardless?

i cant beleive i never did a concerted strength program before ...interestingly my buddy is stagnating on low reps/heavy weight.

Would all this mean that i have a lot more fast twitch fibres?? im fascinated cos o fthe amazing way my bod has responded to very heavy/low reps whilst my bud is getting worse -losing mass. yesterday while we eating postworkout he even asked if i'd secretly started a prohormone cycle --he new i was considering it at one point cos i was so desperate with the whole lack of gains.

take care bros

 

[Arnold'sApprentice]

MY FRIEND JUST TOLD ME THAT IF ONLY LIFT THIS WAY MY MUSCLES WILL BECOME BLOCKY AND UGLY AND I WILL JUST LOOK FAT...surely this is total bullshit!!!

 

[RusPA81]

I have made my best gains of low reps. I find that a few weeks of high is good to reset your body, but 3-5 reps is my prime zone for size.

 

[bigstve12]

it may not mean you have more fast twictch fibers, though it is possible...it could be that your body just needed a change. you do a program for so long, your body adapts to it, it will no longer change.

 

[Arnold'sApprentice]

true...but im really growing like never before..after every workout i see changes next day..before-nothing at all

 

[Dave949]

Glad your making progress and sounds like your spirits are lifted as well. For whatever it`s worth......I have never limited myself to any particular rep range for an extended period of time. When doing any bodypart/parts, I always or most always cover the rep spectrum and do relatively high reps (10+) medium reps (6-8) and low reps (3-6). My logic is to cover all my twitch bases and leave no stone unturned. For example, I may do high reps with chins and lower reps with rows and then next back workout reverse it or keep high rep chins/ low rep rows for a month and then reverse it. It keeps me and my muscles from getting stale while still covering all my twitch bases. Only exception is squats and deads where I always pyramid the weight and reps except when I wanna really shake things up and do 20 rep super squats.

As said in some previous posts, it all comes down to finding what works for YOU......whether its rep ranges or particular exercises. Its called instinctive training and its probably the most important principal you can utilize.

 

[WalkingBeast]

The advice here is very solid. (and my spacebar is still fucked up!!!!) Everyones different, add to that the body adapting to a routine you consistently do,and things can get confusing. Progressive resistance is the main thing I adhere to. It always made sense to me that stronger muscle would be larger muscle.I believe that muscle will harden for a while and become dense, then it will grow. Makes sense to me anyway!!!