How do you train while on.

[Not BIG Enough]

I continue to lift heavy in the 3 to 5 rep range on compound movements while staying in the 8 to 10 rep range with iso exercises. I'd just like to know what other peoples preferences are?

 

[halfwit]

Same off as on for me. I just happen to be able to progress in the weight faster while on. I prefer 4x10 personally, but nothing wrong with 5x5, 5/3/1, etc either. Pretty much whatever you find works best for you is the way to go. I do however find it helps to mix things up every so often, by alternating programs or moving to olympic lifts to engage all the muscles into working together as intended.

My .02c

 

[BigRussT]

Train normally, just enjoy the excessive strength gains

 

[SHIFTY]

I pick things up, then I put them down.

seems to work.

 

[Not BIG Enough]

5x5 is my norm. ive never really experimented with any other programs, well other than 3x10 in high school but i never really lifted seriously back then.

 

[wiggywild]

Do you do the Bill Star / Madcow full body 5x5 split? I like that, I'm just getting some shoulder trouble from pushing heavy and I'm worried about injuries once the test kicks in in 2 weeks so I may have to lighten the load.

 

[gram of tren]

well OP tell us your goals...

 

[bigben66]

The rep range doesn't matter, everybody responds to different training methods, you just need to find out what works for you...

Personally I'd steer clear of 'ego 1 rep max type lifts' though - as the chances of injury increase massively...

1.) you don't want to be getting injured early to mid cycle and wasting all that gear...
2.) your joints will thankyou when you finish your cycle!

 

[Pinkbear]

Lift heavy objects.

 

[gram of tren]

The rep range doesn't matter, everybody responds to different training methods, you just need to find out what works for you...

Personally I'd steer clear of 'ego 1 rep max type lifts' though - as the chances of injury increase massively...

1.) you don't want to be getting injured early to mid cycle and wasting all that gear...
2.) your joints will thankyou when you finish your cycle!

rep range doesn't matter in what capacity?

 

[Not BIG Enough]

My bench is about 360 right now and in the next couple months i want to be at 405. Once i reach that goal then ill go tackle some new ones but my only goal is bench right now.

 

[barrysanders]

always 6-8 for me with or without compound and supersets. And I always throw in 2 muscle groups- Ive seen the best results this way by a long shot-while bulking! If im leaning out I will up the range to 10-12. High volume with anything that I do. Min of 15 sets but usually go over 20.

 

[bigben66]

rep range doesn't matter in what capacity?

Too many people get carried away with counting every single rep of every single set.
Muscles can't count - nor for that matter can they read a number on the side of a plate or dumbell...
Every single individual will respond differently to different rep ranges...
In my eyes, it's more important to go to the gym, hit each muscle group with a VARIETY of reps, angles, exercises, recovery times etc - and walk out of that gym knowing you couldn't have given anymore.

Also, say for example I had planned to do 10 reps on bench press - why should I stop at 10 if I am having a good day and I'm feeling strong? We all have good days and bad days in the gym - I have always been a firm believer to make the most of good days and increase weight and reps, and on bad days just try to maintain where I'm at...

Hence my comment - rep range doesn't matter.

 

[gram of tren]

i agree mostly with what you are saying. i also train with the mentality that im not aiming for 12 reps and 12 reps only. However I use a heavy enough weight so that i usually fail around the 12 rep mark. if i can get 15-16 reps with that weight i will, i wont stop at 12. but then i know its time to up the weight next set. also if i only get about 7-8 reps with a weight before i fail, ill decrease the weight next set to get near my desired range.

reps certainly matter when it comes to your goals. if your goals are muscle volume and size you'd be a fool to play around with very low rep ranges. likewise if your goal is purely numbers and moving the most amount of weight its wise to stay in the low rep ranges.

for the OP if you're only worried about increasing your bench id suggest something like the following. Years ago i was also focused on the numbers and wanted to get stronger. What i did was 10 sets of 3 reps for bench. long rest periods, and heavy as possible to get those 3 reps. my bench shot up and was repping like 275 at a bodyweight of around 160lbs. stay with low reps, heavy heavy weight, and longer rest periods. my opinion.

 

[Black Beard]

Yeah, you will see muscular hypertrophy pretty much at any rep range(not so much the extremes 2>, 15<) as long as you are stressing the muscle. 8-12 might be more optimal for pure size. Lower reps will train your CNS more than your muscles(Strength training) Regardless, training for strength will build muscle, and training for muscle will build strength. Just do what you like and do not stop progressing. As long as you got your diet and rest in check and you are not plateauing then you will grow.

 

[bigben66]

for the OP if you're only worried about increasing your bench id suggest something like the following. Years ago i was also focused on the numbers and wanted to get stronger. What i did was 10 sets of 3 reps for bench. long rest periods, and heavy as possible to get those 3 reps. my bench shot up and was repping like 275 at a bodyweight of around 160lbs. stay with low reps, heavy heavy weight, and longer rest periods. my opinion.

I disagree with this advice, I think going as low as 3 reps is a surefire way to injure yourself, and I guarantee that putting loads of weight on the bar and aiming for three reps will result in poor form and technique also...

My advice would be to aim for 5 sets of 8-10(ish) reps at a weight that will enable strict form and smooth rep speed, keep the rest time between sets to 90-120 secs - and then aim to either go up in a small amount of weight, or a couple of reps each week. This way you will reduce the risk of injury, work the muscle as it should be worked with good form, and as long as you are increasing gradually each week - and eating correctly - the muscles will respond.

I guess at the end of the day - it depends whether you class your goals as being a bodybuilder, or a powerlifter..

Good luck OP
BigBen