MobyDickFace
New member
5-8 and 8-12 seems to be the most common.. also have heard to start off at 5-8 then finish remainder of exercises at 8-12... What do you guys think?
Best rep range to work in for size gains?
- Thread starter MobyDickFace
- Start date
Lots of factors to consider.
8-12 is the ideal range but if you want growth you will have to occasionally throw in a 4-5 rep max with some forced reps. Also at the end you should kill it with 20-30 reps just to get a massive pump to that muscle group to get all the blood flowing to that area
8-12 is the ideal range but if you want growth you will have to occasionally throw in a 4-5 rep max with some forced reps. Also at the end you should kill it with 20-30 reps just to get a massive pump to that muscle group to get all the blood flowing to that area
MobyDickFace
New member
austin, do you exclusively work out in the lower rep range? Also do you train for BB physique or powerlifting?
Southernfish
New member
There is no formula that is going to fit everyone the same, everyones body reacts to certain rep ranges differently. The best think to do is to spend some trying out different ones and find out what works best for you. Just because I or someone else tells you 10 reps makes me grow the best doesn't mean its going to do anything for you, you might try that out and think Im an idiot because you don't grow. This is the fun part, going in there and messing around with all sorts of shit to see what you like and what you don't.
Black Beard
@ X450 Gravity
Science says 8-12, but progressive overload is king. You need to up the weights and push your physiology to it's limits. You can still build mass at pretty much any rep range. Lower reps tax the CNS more than the muscle. Higher reps than 12+ and you are doing cardio MobyDickFace
New member
Alright dope. Thanks for the advice guys. My shoulders grew a ton from hitting military in the 5-8 rep range and the follow up excercises between 8-15 so im gonna apply this to my chest workouts and hopefully have the same results =)
CanAmBrah
New member
That's a very unusual regimen. I we'll aware of your scientific knowledge, and read every one of your posts I can. But I gotta ask, what are your stats? I'm sure it's been posted before, just never came across them.
CanAmBrah
New member
Ain't nothin wrong with that! I know I'm hijacking this thread, but with that workout (how many days a week do you workout?) are you still building muscle, or maintaining?
Kinda reminds me of a Tim Ferris,( 4 hour body) MRE (minimum required effort) train of thought.
Do you have your workout posted here somewhere?
Austinite
New member
I train every other day. This allows for no impact to any trained body part for 48 hours, and 9 days rest for each. I've plateaued, and never broke through my plateau until I offered my body extended rest.
Black Beard
@ X450 Gravity
Do not forget that everyone is different. Keep trying out new things, you will find what works best for you eventually. This is no different with nutrition.
Rida5d
city of the sun
are u beast666?
Austinite
New member
Rida5d
city of the sun
i guess it is usual regimen.. i think dorian yates trained this way.. not sure though..
austinite can confirm this info.
MustangDX
New member
There's a Beast that lies within all of us, we must control it and not let it rise like the phoenix from within our very souls...
BeastMaster
New member
Like said above you gotta find out what works for you. I've noticed that higher rep ranges with great form is yielding more gains in size for me. With very strict form that is, great mind muscle connection and really making the targeted muscle work. Although I'm a firm believer in constantly switching it up. From time to time I will go heavy but shoot for at least 6 reps. My body feels better training this way also as far as joint pain goes. I like Austin's mindset of allowing plenty of rest. For years I did more harm then good throwing heavy ass weights around and not allowing proper recovery. At the end of the day I would find what works best for you, also consider throwing in drop sets. I'm huge on drop sets. Also like someone else said above I also like to finish workouts with a big burn out set. Example would be chest day. I sometimes will finish a workout with a 100 rep set with light weight. Say 185 and will go to failure every time and allow minimal rest the right back into it to failure an repeat the process until I hit the targeted 100 reps.