What rep range do you train in?

[SirDingo]

So for me a thin runner type body which range is best ?? But I have put on approx 12lbs after whole Summer of 5x5, then got sick in September Walking Pneumonia, took about 5weeks off, and did light workouts for a few weeks, and now I am back healthy again.

I have read I should start the 5x5 again, because been basically off for two months, so do the 5x5 for 8weeks, then after that switch to higher 12rep x2/8x3 routine and do that for 8-10 weeks ??

good idea ?? I am looking to add muscle mass to my 5'11" 175lb frame, maybe 185 total I would be happy

Also the pole should be more like 4-6rep range and 8-12rep range ?? Because 4-8 is a pretty big difference, 4 can be super heavy weight done slow to failure, but 8 could be lighter weight

 

[mad_monkey59]

I understand that as general rule -

9 reps where 10 would fail is the ideal for causing hypertrophy.

 

[markmark]

6-8 for bulking in the Fall and 10-14 for cutting for the summer..

 

[the_alcatraz]

Hypertrophy needs at least 8 reps....
Some do as high as 12 reps to reach hypertrophy...
Depending on your goals, you can choose to do anywhere between 6-12 reps...
The less the reps, the more you become power/strength oriented, and the more the reps, the more you become muscle endurance / fitness oriented.

 

[mad_monkey59]

Hypertrophy needs at least 8 reps....
Some do as high as 12 reps to reach hypertrophy...
Depending on your goals, you can choose to do anywhere between 6-12 reps...
The less the reps, the more you become power/strength oriented, and the more the reps, the more you become muscle endurance / fitness oriented.

Some say that doing 12 reps means that you aren't lifting heavy enough.

Its debatable, and I agree with what you are saying in subtext but 9 is bounded around as the magic number and I would be inclined to agree with them.

 

[the_alcatraz]

Actually, I've heard that 8 is the magic number....but like you said, it's debatable, and depending on your body, your diet and your lifestyle, you lyrn what's best for you.

 

[Lestat]

i do a few weeks at 5 reps and a few weeks at 10 reps

 

[the_alcatraz]

5 reps is for power
10 reps is hypertrophy

 

[snorkles]

so 8 reps help you increase size of the muscle? or do you have to perform 10 for that to happen?

 

[the_alcatraz]

8 is good man...

7-8 is considered border line hypertrophy by most...

I'd stick to 8 reps per set if you wanna grow those muscles to their potential