Best rep range for size
- Thread starter danny25
- Start date
SquadLeader
POWER HOUSE
If you are using heavy weights 5-8 reps should be a good range.
i don't believe there's an end all answer for everyone. if it is working for you then keep it up. i like to train heavy in the low rep range with a higher number of sets, mainly training for strength and eating like an animal. no matter the rep range you are not going to grow without a surplus of calories. also explosive exercises are great for gaining size. examples would be oly lifts, jump squats (i do these as a warmup on leg days), when benching try and push the bar as fast as possible. i also like to dabble in the strongman exercises on my oly day, ever notice how big those fuckers are? they train with heavy ass weights in the gym, practice their strongman lifts and medleys, and eat big. really no secret to it bro.
alexus hensicus
New member
If you have to ask you shouldn't be using steroids.
Die$eL~Man
Straight Up Gangster !
It depends on your body type
Some very gd points there lads, especially about the strong man training. I love the power lifts..... Squats, deadlifts, cleans etc feel like an animal afterwards. Def right about the calorie intake, I've been struggling for the past week and have put a single pound on...... Point proven. Now for the pathetic comment by alexus!! People like u shouldn't even be on this forum!!! It was a simple question to get some constructive points spoken!! As I stated I believe doing heavy and low reps are best for putting strength and size on but wanted to hear others opinions on the matter!! I don't care who you are and how much u may or may not know.... There is always room for advice and constructive advice to improve our training. Some times thinking you know it all can be our downfall cos our ego can hold us back from our full potential some times. Sorry but I can't stand people putting people down, some times some sound advice can go a long wat instead of jus being negative.
Bullseye Forever
Prince of Darkness
Matt is right,everyone is different and respond different to rep ranges
brownchoclit
New member
somewhere between 8-12 reps is what proven to more muscle overall. prefer 6-12 myself...best to vary rep ranges withing this spectrum for most gains.
3DRanger87
Dbol/Test/Equi/Adrol
I like to hit the larger muscle groups in lower reps 5-8 with heavy weight and the smaller ones with high reps, 10-16 or until exhaustion.
R1rider
New member
i like to stick to 5-8 reps, but all depends on what works for you
when i do squat/bench/dead lift, i do my sets till i can get only one rep, keep adding the weight. i then pyramid down.
say for ex i will drop from 405lbs on bench to 225 and rep it out 22-25 times. this will help give you muscle endurance and a great pump. so basically my last 2 sets of any lift are rep out to failure
when i do squat/bench/dead lift, i do my sets till i can get only one rep, keep adding the weight. i then pyramid down.
say for ex i will drop from 405lbs on bench to 225 and rep it out 22-25 times. this will help give you muscle endurance and a great pump. so basically my last 2 sets of any lift are rep out to failure
Bullseye Forever
Prince of Darkness
the trainer in my gym just wrote me a mass workout,and he is calling fo rep ranges of like 25,20,15,10 for flt,incline and decline bench
to me thats way overkill,so im gonna changes it,Geeze...and to thats 4 sets for each bench
to me thats way overkill,so im gonna changes it,Geeze...and to thats 4 sets for each benchthe trainer in my gym just wrote me a mass workout,and he is calling fo rep ranges of like 25,20,15,10 for flt,incline and decline bench
This reminds me of a trainer i knew back home lol. Didn't matter what your goals were, 25 reps super sets lol. he was a joke.
Jack Tors
New member
size and strength dont go hand in hand. i always ask people do you want to look like you can bench 500lbs or actually be able to do it. look around the biggest guys arnt the strogest
bodybuilding high reps slow and controlled with weight you can handle w/ short rest periods between sets 60secs to a min.1/2
bodybuilding high reps slow and controlled with weight you can handle w/ short rest periods between sets 60secs to a min.1/2
Bullseye Forever
Prince of Darkness
if one has never used that high of reps,like 25,20,15,12 would it benefit to do a workout like that to change things up?
DipKing
YAYYYY!!
As it has been said about 10x already, it all depends on your goals. If you want to pursue bodybuilding all you need to focus on is the stretch and contraction (intensity) of the muscle and your diet/rest. I can lift much more than I usually do, but there's no point because I wouldn't be getting the full stretch and contraction I'm looking for that pertains to my goals.
Lastly on this topic. Whenever you get advice from people take a look at them first. If he is the guy who is is doing 25reps of leg press and 90lbs then take it for whats its worth. Like a said in the post above, I hope I don't offend here, Every other John Doe wants to be a trainer but they don't know shiiiiiiiiit...
zephyr_987
New member
i have put on size using both low reps (6-8)with really heavy weights, and high volume high rep like 12-15, sometimes 20 reps per set if it felt right. ive even done 100 rep sets, 1 set per exercise.and it felt great. so sore the next day.....i added alot of muscle using HIT training (dorian yates routine) i would try 4 weeks of each. high rep, low rep, and HIT to shock your body
