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Rep amount for Compound lifts vs Isolated lifts ?


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Rep amount for Compound lifts vs Isolated lifts ? within the Weight Training & Weight Lifting category.

Excerpt: Just curious as to what rep and set range most of you body builders here train with ? - Compound lifts like; Bench press, Deadlifts, Squats, Rows, etc...is the 5rep scheme still the norm for most muscle growth in getting bigger ? So like a 1x10, and 4x5 good for those ? - Isolated workouts like; tricep press downs, curls, dumbbell laterals, etc...always go a bit higher reps, not 5x5 but more like 2x10, 2x8, 1x6 rep scheme ? Would like everyone's opinion on this please :)

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  1. #1
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    Rep amount for Compound lifts vs Isolated lifts ?

    Just curious as to what rep and set range most of you body builders here train with ?

    - Compound lifts like; Bench press, Deadlifts, Squats, Rows, etc...is the 5rep scheme still the norm for most muscle growth in getting bigger ? So like a 1x10, and 4x5 good for those ?

    - Isolated workouts like; tricep press downs, curls, dumbbell laterals, etc...always go a bit higher reps, not 5x5 but more like 2x10, 2x8, 1x6 rep scheme ?


    Would like everyone's opinion on this please

  2. #2
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    Re: Rep amount for Compound lifts vs Isolated lifts ?

    Squats & Deads are 5-6 reps.
    Bench, Military, Rows are 8.
    Assistance exercises (chins, dips leg curls) are 8
    Abs are 12-15.

    Dunno if thats anythin like what other people do but its seeming to work for me, especially in terms of strength, every week I add 3-5kg to the squats...

  3. #3
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    Re: Rep amount for Compound lifts vs Isolated lifts ?

    Quote Quote posted by ExtraMile View Post
    Squats & Deads are 5-6 reps.
    Bench, Military, Rows are 8.
    Assistance exercises (chins, dips leg curls) are 8
    Abs are 12-15.

    Dunno if thats anythin like what other people do but its seeming to work for me, especially in terms of strength, every week I add 3-5kg to the squats...
    So how many sets each then ?

    Like Deads and Squats = 5sets x 5-6 reps each ?
    Bench, Rows, etc... like 5 or 4 sets of 8reps each, that seems bit high ?

  4. #4
    Amateur Bodybuilder gripweight's Avatar
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    Re: Rep amount for Compound lifts vs Isolated lifts ?

    4-6 sets of 3-6 reps for compound lifts

    3x8 for bench/rows/pulls/dips is the norm for me w/med-heavy weight

  5. #5
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    Re: Rep amount for Compound lifts vs Isolated lifts ?

    Quote Quote posted by SirDingo View Post
    So how many sets each then ?

    Like Deads and Squats = 5sets x 5-6 reps each ?
    Bench, Rows, etc... like 5 or 4 sets of 8reps each, that seems bit high ?
    Here you do here's what I do

    Workout A:
    Heavy Squats 5x6 (some warmup sets, usually 3-4 sets maximum weight)
    Flat BB Bench: 5x8 (3 sets maximum weight, somtimes 2 sets high rep DB)
    Leg Curls 3x8 (all maximum weight)
    Underhand Chins 5x6-8 maximum weight)

    Workout B:
    DB Military (3-4 sets maximum weight)
    Heavy Deadlift: 6x4-6 (2-3 sets warmup. 3 sets maximum weight)
    Dips: 4x8-10
    BentOver BB Row : 5x8 (4 sets maximum weight)

    Get vains poppin out on my forehead when squatting and deadlifting...

    Im addin 3-5kg to squats every week like I said.
    This week I hit 80kg(176lbs)x6 on squats and 110kg(242lbs)x6 on deadlifts


    ... Im 14 btw
    Last edited by ExtraMile; 06-Dec-2008 at 08:05 AM.

  6. #6
    Elite Moderator SouthernLord's Avatar
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    Re: Rep amount for Compound lifts vs Isolated lifts ?

    Quote Quote posted by SirDingo View Post
    Just curious as to what rep and set range most of you body builders here train with ?

    - Compound lifts like; Bench press, Deadlifts, Squats, Rows, etc...is the 5rep scheme still the norm for most muscle growth in getting bigger ? So like a 1x10, and 4x5 good for those ?

    - Isolated workouts like; tricep press downs, curls, dumbbell laterals, etc...always go a bit higher reps, not 5x5 but more like 2x10, 2x8, 1x6 rep scheme ?


    Would like everyone's opinion on this please
    I do not consider myself a bodybuilder. I train lifts not muscles

    My rep ranges vary by workout and exercise. I train the big compound lifts with 5x5, 8-10x3, triples and singles. Assistance lifts are done with a higher rep range.

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