10 vs 12 reps- How much of a difference?

[drt4]

So the last month or so I've hit a plateau, thinking about switching my workouts to 12 reps instead of 10. Now I know the higher the reps the more hypertrophy you get but I'd probably have to drop the weight about 5 pounds in most workouts. Anyone have experience with this notice any big differences between the two.

 

[halfwit]

Negligible in my experience. I have noticed a difference going to 70% and running 15 reps per set versus 4x10, but that feels more like it's building cardiovascular endurance than hypertrophy. I'm interested in some of the answers that will follow.

 

[BigRussT]

Reps are a preference. People have their own routines that work for them. Don't get hung up on number of reps. Wether your lifting lite or heavy you should Rep untill failure.

 

[Rida5d]

Reps are a preference. People have their own routines that work for them. Don't get hung up on number of reps. Wether your lifting lite or heavy you should Rep untill failure.

I disagree with that.
U don't expect to build up muscles shoulder pressing a 2 lb dumbbell for 1000 reps, u ll reach to failure finally but won't build muscle.
Having a different range of reps is optimal IMO , I do something like this +- 2 reps (12-10-8-10)

 

[DreDay187]

So the last month or so I've hit a plateau, thinking about switching my workouts to 12 reps instead of 10. Now I know the higher the reps the more hypertrophy you get but I'd probably have to drop the weight about 5 pounds in most workouts. Anyone have experience with this notice any big differences between the two.

The difference will be minor but the benefit is that progress may be able to be continued. An example for me would be on deadlifts. I do 1 set of 5 reps normally (1x5). When progress stalls I'll start doing heavy triples maybe 3x3, then doubles maybe 5x2 then sets of heavy singles or something with speed pulls or a small back off set for volume.

Also there are two types of hypertrophy not just one: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy is the increase in size of muscle cells giving you more of the bodybuilder look and mass. This is done with higher reps mainly,think 8-12, but even low rep/heavy weights will have some sarcoplasmic hypertrophy. Myofibrillar hypertrophy involves an increase of contractile proteins in the muscle fiber. This is more strength related and neuromuscularly related than size. Low reps 1-5 are best for this but these reps will also have some carryover to sarcoplasmic hypertrophy as well.

 

[bella6192013]

Obviously you're not gonna rep a 2lb dumb bell... But keep in mind perfect form, mind to muscle and using the weight that gives you that. Whether it's 50 or 100 lbs. failure is what's all about. How many reps you gonna do? I DONTK KNOW. TILL I MOTHERFUCKIN CANT

 

[barnzy7]

The difference will be minor but the benefit is that progress may be able to be continued. An example for me would be on deadlifts. I do 1 set of 5 reps normally (1x5). When progress stalls I'll start doing heavy triples maybe 3x3, then doubles maybe 5x2 then sets of heavy singles or something with speed pulls or a small back off set for volume.

Also there are two types of hypertrophy not just one: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy is the increase in size of muscle cells giving you more of the bodybuilder look and mass. This is done with higher reps mainly,think 8-12, but even low rep/heavy weights will have some sarcoplasmic hypertrophy. Myofibrillar hypertrophy involves an increase of contractile proteins in the muscle fiber. This is more strength related and neuromuscularly related than size. Low reps 1-5 are best for this but these reps will also have some carryover to sarcoplasmic hypertrophy as well.

I think you said it perfectly. Thats also the way I train and has worked best for me