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Best rep ranges - May 6 2008 0:05:41
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OggTheClever
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Hi all
With regard to rep ranges, what's the best range for packing on good ole muscle? 5-8, 8-10, 10-12. I imagine opinion will be divided on the subject but I'd be interested to have some thoughts.
Also I have read with regards to protein intake that it should be 1g for every pound of body weight, whereas the other idea is that it should be 1g for every lean pound of body weight. Again any thoughts, coz if it's the lean figure does that effect the whole diet ie protein, carbs and fat multiplied by the lean weight figure which would drop the amount of calories down.
Lastly is there a rough guide to working out your lean body mass without being dipped in water or pinched with tongs!
Thanks guys
Ogg 
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RE: Best rep ranges - May 7 2008 19:22:01
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ozzy
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Hi Ogg, i'll answer this is stages
IMO the best rep ranges for muslce growth depend on the exercise and the muscle group. The big compound exercises likes squats and deads and bench i think 4-8 reps is the best rep range. IMO you need to be lifting the biggest weights possible on these exercises so 6 reps a set work well for both strength and muscle growth IMO.
For the smaller muscle groups on isolation exercises (curls, extensions etc) 8-12 reps are best. You focus here is to break the muscle fibres down after you have done your big compound exercises to stimulate extra growth and to get blood and nutrients into the muscles. I think 8-12 here does this best.
For protein levels, don't get hung up on strict forumlas, they vary from individual to individual and really are only a rough guide. Just make sure you are eating a good source of protein with each meal and eat small and regular meals.
Bodyfat can only be measured with any kind of accuracy in so many ways...tongs or a dip in some water it is
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RE: Best rep ranges - May 7 2008 23:24:54
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Dave284
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Good post. I wouldnt worry about going lower than 4-6 reps until you have a really solid base of strength and confidence built up in the core lifts.
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RE: Best rep ranges - May 8 2008 17:11:57
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scruffy
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tbh i would try a several different rep ranges and find the one that suits you best, nothing is set in stone....
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RE: Best rep ranges - May 8 2008 22:25:33
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Mortimer
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quote:
ORIGINAL: scruffy
tbh i would try a several different rep ranges and find the one that suits you best, nothing is set in stone....
^^ Exactly what i'd say. The opinion that 8-12 reps is optimum for growth and 1-5 for strength is IMO a load of rubbish. My physique has been built on 3 X 5, 5X5, 4 X 6 ......does someone really think that if they go from benching 110 to 180 that they wont have got any bigger?? its always worked for me. Try a variety of routines over a period of time allowing each a FAIR amount of time to guage effectiveness. But DONT sign to this subscription of such n such amount of reps = mass or tons of isolations means best growth. Best of luck mate an enjoy.
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RE: Best rep ranges - May 8 2008 22:41:33
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Icemansoldier
Posts: 1514
Joined: Aug. 9 2007
From: Northern Ireland, Londonderry
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quote:
ORIGINAL: Mortimer
quote:
ORIGINAL: scruffy
tbh i would try a several different rep ranges and find the one that suits you best, nothing is set in stone....
^^ Exactly what i'd say. The opinion that 8-12 reps is optimum for growth and 1-5 for strength is IMO a load of rubbish. My physique has been built on 3 X 5, 5X5, 4 X 6 ......does someone really think that if they go from benching 110 to 180 that they wont have got any bigger?? its always worked for me. Try a variety of routines over a period of time allowing each a FAIR amount of time to guage effectiveness. But DONT sign to this subscription of such n such amount of reps = mass or tons of isolations means best growth. Best of luck mate an enjoy.
yeah very valid point i agree mate but for beginner especially i think its a good guideline
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RE: Best rep ranges - May 9 2008 0:39:29
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Mad Manic
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Low reps to create potential size gains in the near future, medium-higher reps to create size gains for the present. I do both in each session via reverse pyramiding the weights, so typically I start off with sets of 3 then end up with a set or two of 8-10. It's worked well for me.
MM
< Message edited by Mad Manic -- May 9 2008 0:40:36 >
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RE: Best rep ranges - May 9 2008 8:39:12
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buzzer
Posts: 904
Joined: Jul. 26 2006
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quote:
ORIGINAL: Mortimer
quote:
ORIGINAL: scruffy
tbh i would try a several different rep ranges and find the one that suits you best, nothing is set in stone....
^^ Exactly what i'd say. The opinion that 8-12 reps is optimum for growth and 1-5 for strength is IMO a load of rubbish. My physique has been built on 3 X 5, 5X5, 4 X 6 ......does someone really think that if they go from benching 110 to 180 that they wont have got any bigger?? its always worked for me. Try a variety of routines over a period of time allowing each a FAIR amount of time to guage effectiveness. But DONT sign to this subscription of such n such amount of reps = mass or tons of isolations means best growth. Best of luck mate an enjoy.
agree, as long as you increase the weight any rep range should produce hypertrophy.
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RE: Best rep ranges - May 9 2008 11:51:33
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Icemansoldier
Posts: 1514
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From: Northern Ireland, Londonderry
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quote:
ORIGINAL: Mad Manic
Low reps to create potential size gains in the near future, medium-higher reps to create size gains for the present. I do both in each session via reverse pyramiding the weights, so typically I start off with sets of 3 then end up with a set or two of 8-10. It's worked well for me.
MM
So you mean you start with 3 sets of like 3-7 reps then you do sets of 8-10?
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RE: Best rep ranges - May 10 2008 2:58:29
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Mad Manic
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quote:
ORIGINAL: Icemansoldier
quote:
ORIGINAL: Mad Manic
Low reps to create potential size gains in the near future, medium-higher reps to create size gains for the present. I do both in each session via reverse pyramiding the weights, so typically I start off with sets of 3 then end up with a set or two of 8-10. It's worked well for me.
MM
So you mean you start with 3 sets of like 3-7 reps then you do sets of 8-10?
Yes, depends on the exercise as to how low the reps will be when I start. Sometimes on isolations I'll just keep the weight the same and do 3-4 sets to failure though (not always), but on compounds I always reverse pyramid.
e.g.) Bench: 2 sets 3-5 reps, 2 set 6-8 reps, 1 set 9-10 reps ; all sets to failure though.
Although the reps and sets I utilise usually change, just depends on how I feel. Sometimes I'll do lowish reps mainly, with only 1 high rep set, other times I'll spread them out more like in the above example. But I will always do heavy weights in the 3-5 range on my main compounds first, to see whether strength has progressed. After that it's just about wearing the fibres down in the session tbh.
MM
< Message edited by Mad Manic -- May 10 2008 3:00:19 >
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RE: Best rep ranges - May 10 2008 6:51:54
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T0NY
Posts: 5704
Joined: Feb. 8 2005
From: Bonny Scotland
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quote:
ORIGINAL: scruffy
tbh i would try a several different rep ranges and find the one that suits you best, nothing is set in stone....
Exactly.
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RE: Best rep ranges - May 10 2008 12:34:40
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Icemansoldier
Posts: 1514
Joined: Aug. 9 2007
From: Northern Ireland, Londonderry
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quote:
ORIGINAL: Mad Manic
quote:
ORIGINAL: Icemansoldier
quote:
ORIGINAL: Mad Manic
Low reps to create potential size gains in the near future, medium-higher reps to create size gains for the present. I do both in each session via reverse pyramiding the weights, so typically I start off with sets of 3 then end up with a set or two of 8-10. It's worked well for me.
MM
So you mean you start with 3 sets of like 3-7 reps then you do sets of 8-10?
Yes, depends on the exercise as to how low the reps will be when I start. Sometimes on isolations I'll just keep the weight the same and do 3-4 sets to failure though (not always), but on compounds I always reverse pyramid.
e.g.) Bench: 2 sets 3-5 reps, 2 set 6-8 reps, 1 set 9-10 reps ; all sets to failure though.
Although the reps and sets I utilise usually change, just depends on how I feel. Sometimes I'll do lowish reps mainly, with only 1 high rep set, other times I'll spread them out more like in the above example. But I will always do heavy weights in the 3-5 range on my main compounds first, to see whether strength has progressed. After that it's just about wearing the fibres down in the session tbh.
MM
yeah i get you mate
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