rep range optimal?

[old timer]

okay guys i understand to gain strength and mass you mainly have to do
6-8 reps. i know this for a fact and is proven. okay, then there's the 10-12 mainly muscle mass (and less of strength) rep range. and i kinda believe them(who they are....could be an endless list!).

last but not least...


i know that 15-20 is mainly for burning fat and endurance...


but what about 10-15 reps. do u guys still think that i can build muscle mass instead of burning fat with this type of rep range?

the reason being is being i overstocked the plates on the leg press machine.

so yeah....that's why.

 

[painless2]

Provided that the reps are a true rep max, meaning that you can't do another, 10-15 reps would be fine. The repetition continuum is a loose concept, meaning that if you do 13 instead of the recommended 8-12, all is not lost. Very little fat is mobilized in weightlifting whatsoever, so this isn't a concern, more so the intensity of the lift. At 10 RM it is considered about 70% of a 1 RM. Hypertrophy occurs because of overload on a muscle, and its response to stress physiologically and metabolically. Be congnizant of the training volume (sets x reps x weight). The best indicator of size and strength gain is volitional fatigue, meaning that you literally make the muscle fail to complete another rep, regardless of the rep range, so to speak.

 

[string_bean00]

okay guys i understand to gain strength and mass you mainly have to do
6-8 reps. i know this for a fact and is proven. okay, then there's the 10-12 mainly muscle mass (and less of strength) rep range. and i kinda believe them(who they are....could be an endless list!).

last but not least...


i know that 15-20 is mainly for burning fat and endurance...


but what about 10-15 reps. do u guys still think that i can build muscle mass instead of burning fat with this type of rep range?

the reason being is being i overstocked the plates on the leg press machine.

so yeah....that's why.

You think about it too much. Just lift weights.

 

[Bast]

well, 10-12 aint said to bring more muscle. A big muscle is a strong one. Remember you have more of the fibers that get strong = big. So 4-6reps would be the best.

 

[painless2]

A bigger muscle has the potential for greater strength, but it's the volume lifted that induces hypertrophy.

 

[pullinbig]

read my log old timer. a mix of reps is a good thing.

 

[old timer]

true. a mix of everything is best. same for martial arts....a pure jiu-jitsu practioner would literally get his ass kicked by a mixed martial artist(jiu-jitsu/wrestling/kickboxing) who knows alittle bit of the main things in every category.