Does low reps 5-6, for a set of 5 build muscle faster, or should i go 10 reps for 5 sets? I have heard many different answers. thanks for your help. :scratch:
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Does low reps 5-6, for a set of 5 build muscle faster, or should i go 10 reps for 5 sets? I have heard many different answers. thanks for your help. :scratch:
theres alot of sides to this, the one i believe, is any reps lower than 6 dont stimulate the muscle fibers enough, and you wont get enough growth out of it..
Generally there is two hypertrophy rep ranges Low (6-8) and high (12-15..generally for legs)
This is a wildly debated subject but I agree with deca, you need enough reps the recruit hypertrophy in the muscle sell, this is between 6-15 reps imoQuote:
Originally Posted by decadbal
my stance is this. It doesnt matter what the hell rep range you use. be it 2 or 12. The bottom line, when your body adapts to working with a heavier load, muscles will hypertrophy. If it takes 5 months to increase your bench from 255 for 4 to 305 for 4, you are gonna be a hell of alot bigger. If it takes you 5 months to go from 225 for 10 to 275 for 10, you are still gonna be a hell of alot bigger. Do you think one guy is bigger than the other for using a diff rep range? Me personally, i doubt it.
I find the rep range that i progress at fastest and stick with it. so that 5 months down the road, I am working with a by far greater load in which i will be hella bigger
thanks for your input guys. I really learn a lot from this site, rather than some punk at the gym that does not know what he is talking about.
I find that the lower reps stimulate strength which won't always translate into size.
i believe that the thick dense muscle comes from lifting heavy and low rep ranges
Check this thread out:
http://forums.steroid.com/workout-training/201368-cuttin-cycle-workout-question.html
BTW nice username! :7up:
I just need to take a look at most powerlifters to know that heavy low rep work builds serious beef
I always do high reps. I get really pumped up, and then i do some more, and dry to over exagerate my movements on the sets i do after im already pumped... which probably explains why im so much better looking than all of you :wg: jk jk. I sit on the couch all day and watch porn.
You must have really good forearms! :aajack:
I changed most of my exercises to low reps and got tons stronger. then when i went home for the weekend, (sophmore college), my parents were like holy f%ck you got biggerQuote:
Originally Posted by Benches505
i have been doing 6-8 reps for the last 5 weeks and get great results. eventually the gains will cease and then I will drop the weight and go 10-12 for a shock to the body.
when you goes talk about doing higher reps do you decrease the rest to 1 min
what types of rests do u guys have ?
The loads associated with 1-5 reps stimulate the most powerful fibres, namely the fast twitch type II C. These fatigue quickest but deliver maximal loads. Working in 1-5 stimulates these to contract and so they will be damaged a lot by the high loads. However, you cannot perform enough total reps unless you do many sets. The nervous system will fatigue before your muscles have been properly worked.
The loads associated with 6-12 reps will stimulate the type II B fibres. They fatigue slower but are not as powerful. The overall lower load that you are lifting will cause less damage per rep, but you have a higher total number of reps so this is counteracted. Also the type II B fibres will fatigue towards the end of an 8-12 rep set and the more powerful type II C will become recruited, so you will still stimulate hypertrophy in those fibres but not as much as in the 1-5 range.
The loads associated with 12-15-18 reps will stimulate the type II A fibres. They are getting towards slow twitch fibres, but they are still quite powerful and are fatigue resistant. Now you are lifting lower loads which cause less damage. However the type II A fibres will fatigue, so the II B recruit, and then finally the type II C in the final few reps when all other fibres are recruited. This will not really make them grow though, because they haven't performed enough reps at high enough load.
So let me summarise that. The medium rep range of 6-12 will stimulate type II C and B fibres which is best for hypertrophy. You also perform enough reps at high enough load to create enough damage for growth. 1-5 reps will stimulate small amounts of hypertrophy in type II C fibres and will also increase neuromuscular strength, but 6-12 reps will bring you more overall growth. 12-15 reps will bring you less hypertrophy, except in the legs where it helps for some reason.
Lifting heavy can bring you strength without size, but only to a point. Then you will be limited by cross sectional muscle area. At first you will be getting stronger through greater nervous innervation, but later on your gains will come from size. Its best to build bulk in 8-12 reps and then do a strength training regime to increase muscle density and overall strength.
Type II C fibres have the greatest potential for hypertrophy, followed by II B and II C
THIS IS THE THEORY, but everybody is different with different proportions of slow to fast twitch. Someone will more slow twitch will NOT respond to low reps, they will respond to 12-18 because that is their main muscle type.
Basically you've got to see what works for you, experiment. Me personally I find 8 reps good for everything, but 12 for legs and back. Its a good idea to switch it about...
agreed. 3 to 6 reps i use for strength 8 reps is in btwn size and strength, but imo is more for size.and 10 to 15reps for size and enduranceQuote:
Originally Posted by Benches505
Well then I guess we have to throw the HIT program out the window because it focuses on type 2 A,B & C fibers. If only hitting the B fibers is best, then why does the HIT program include rep ranges to hit all 3 groups?