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Nov. 29/07, 01:13 PM
| | Warming Up | | Join Date: Nov 2007
Posts: 94
Rep Power: 4 | | | Reps and weight for muscle growth I have looked around the forum and have been exercising for around a month or two with reasonable gains in strength and size doing 4 sets of 6-8 reps in an fbw 3 times a week.
I was just looking around T-nation when it said that for pure mass growth the ideal rep range in 12-15. I know that reps like this are unlikely to result in strength gains. I have found other contradictory info elsewhere.
Does anyone have any input upon this?
Thanks  | 
Nov. 29/07, 01:16 PM
|  | Needs to Deload | | Join Date: Mar 2007
Posts: 1,599
Rep Power: 66 | | | 12-15 for hypertrophy haa
its already clear that 8-12 is optimal.
__________________ http://www.aaess.com.au/ | 
Nov. 30/07, 09:57 AM
| | Senior Member | | Join Date: Jul 2003 Location: MA
Posts: 1,052
Rep Power: 32 | | | Most individuals who are not genetically gifted or chemically enhanced find that any given scheme results in slower or no gains (in strength and/or size) if followed for an extended period of time. Therefore most of us have found that varying rep range, number of sets, exercises, frequnecy, etc. and even diet (carb and/or calorie cycling) over time is necessary. It also helps keep you from getting bored from doing the same thing over and over. So you might want to stick with your current scheme for 4-8 weeks and then try 3 sets of 10-12 for a few weeks and then go back to 4 sets of 6-8 later...
__________________ 53/5'10"/205lbs/12%BF
Every bite you put in your mouth can be a step closer to your goals or a step away | 
Nov. 30/07, 10:11 AM
| | Fourth Set | | Join Date: Jun 2006
Posts: 947
Rep Power: 56 | | agree with above,start of with higher reps then lower the reps while increasing the weight over the wks that way you take advantage of strength and hypertrophy both are covered 
2wks 15reps
increase weight
2wks 12reps
increase weight
2wks 10reps
increase weight
2wks 8reps
increase weight
2wks 5reps.  | 
Nov. 30/07, 11:13 AM
| | Junior Member | | Join Date: Oct 2007
Posts: 181
Rep Power: 8 | | | I do sets of 4 of 8 reps. is that good? | 
Nov. 30/07, 11:21 AM
|  | Has a Gerbils Clitoris | | Join Date: Aug 2007 Location: Zimbabwe
Posts: 4,112
Rep Power: 367 | | | Sounds ok to me ^^
I always vary my reps every session, sometimes ill do like 3x6 or even 3x4, then other times i may do 3x10 or even 2x10. | 
Nov. 30/07, 11:56 AM
| | Junior Member | | Join Date: Sep 2007 Location: Iowa
Posts: 107
Rep Power: 8 | | | I am getting pretty good results right now going with 4 sets at 10,8,5,5....with every set at a weight that just let's me get that last rep. It's kind of a LeBrun method. Hypertrophy? not really, but the strength gains are quite good for me, and those last two sets absolutely kill. No rest between the first three (except for swapping out plates), then I rest about two minutes between the last two. After about 2 weeks I can add the minimum weight and still get them cranked out.
BTW, these 4 sets do not include a warmup set, which might even just be the bar for some people/excercises. | 
Nov. 30/07, 02:45 PM
|  | Mod Squad | | Join Date: Sep 2005 Location: New Zealand
Posts: 4,820
Rep Power: 670 | | | There is more and more studies revealing that there can be different optimal rep ranges for different people. You should try some different rep ranges and see what you get the best results off. Its all about which rep set scheme gives your individual the biggest testosterone response. There are so many arguments like higher reps for postural muscle etc etc. There is so much contradictory information that you need to find what works for yourself.
__________________ “Life shouldn’t be a journey to the grave with the intention of arriving safely in a pretty well preserved body,
but rather to skid in broadside,
thoroughly used up, totally worn out
and proclaiming loudly WOW what a ride” |  | | Thread Tools | | | | Display Modes | Rate This Thread | Linear Mode | |
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