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how many reps?

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smiddy
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2005/08/04 15:48:41 (permalink)
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how many reps?

right excuse me if this has been asked before, i did a search and found nothing

how many reps is the optimum amount to build muscle? some say 6-8 other 8-12 what is the best rep range?
#1

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    tokar
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    RE: how many reps? 2005/08/04 16:14:27 (permalink)
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    ORIGINAL: smiddy

    right excuse me if this has been asked before, i did a search and found nothing

    how many reps is the optimum amount to build muscle? some say 6-8 other 8-12 what is the best rep range?


    In short, 5-12 reps per set. So both of the ones you have heard are right. What you get the most out of within that range will be an individual thing which you will have to experiment with. Or you could train with several rep ranges at once (eg, 5x5 one day, 3x8 another and 3x12 a third). Overall volume is also something to consider, though. 10 sets of 3, for example, could build more muscle than a single set of 12 over a period of training.
    #2
    smiddy
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    RE: how many reps? 2005/08/04 16:24:31 (permalink)
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    cheers tokar!
    #3
    CoupeBoy
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    RE: how many reps? 2005/08/04 16:40:49 (permalink)
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    I tend to do 12 reps in a set. If you're doing less then the weight may be too heavy. If you're able to go past 12 reps then the weight definately needs to be increased. But like tokar said, its an individual thing and you have to feel what works for you the best. It also depends on what your goals are, strength or bulk or endurance. All have different theories attached to them on how you should train for what you want.

    Clint.
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    Stone
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    RE: how many reps? 2005/08/04 16:58:10 (permalink)
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    depends on what muscle group. for bodybuilding i say

    i find that for example, bi and tri need 10-12
    chest needs 8-10
    back anywhere from 3-5 to 10
    shoulders 8-10
    calves abs 12-15
    quads anywhere from 3-10

    its variation really, there is no set range, also depends on what excericse your doing as well and whether you plateau on a certain weight.

    Hazard a touch of narcissism without shame.
    There is no room for junk food in any diet whatsoever, leave the junk in the bin.
    #5
    Chez
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    RE: how many reps? 2005/08/04 17:03:33 (permalink)
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    It also depends on how many sets your going to do and how many times a week you are training that muscle group.
    #6
    smiddy
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    RE: how many reps? 2005/08/04 18:31:58 (permalink)
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    i am using cashman's routine, should i just keep the the set and rep range that he has listed?
    #7
    tokar
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    RE: how many reps? 2005/08/05 18:52:59 (permalink)
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    ORIGINAL: smiddy

    i am using cashman's routine, should i just keep the the set and rep range that he has listed?


    If you're doing someone's routine, do their routine: don't bugger about with it. If you don't like it, do something else.
    #8
    devient
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    RE: how many reps? 2005/08/05 20:31:43 (permalink)
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    smiddy, experimentation is the key !!

    cashmans routine does give you a pretty good structure to play around with

    mix up the rep ranges, excersises or the order you do them.
    youll eventually find the groove that suits..

    just make sure you keep things consistant... well apart from the weight your using that is
    #9
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