what's a good rep range to build size??

[musclestack]

When trying to add as much size as possible, what rep range do you use? For the past several months, I've been going heavy, with low reps (8-6-4 range, 4 reps being my heaviest set, then doing a drop set of about 6 or 7 reps to finish off). I do this for all my main lifts (bench, squat, military, bent over rows).

Do you feel you benefit more, size-wise, by decreasing the weight a bit and doing more reps? I was thinking something like 12-10-8, 8 reps being my heaviest set.

P.S. I'm asking because I watched a video with Ronnie Coleman a few days ago, and he swears by high reps to build size...........low reps to build strength.

What do you think?

[gbrice75]

Generally speaking, lower reps (1 - 7) are geared more towards strength, and higher reps (8 right up to 20) are geared towards hypertrophy. Of course, there are many variances.

Personally, I like 4-7 and 8-12. When I get up into the 15+ range, it becomes more of an 'aerobic' type workout, i.e. quasi-cardio.

[musclestack]

[QUOTE=gbrice75;5742652]Generally speaking, lower reps (1 - 7) are geared more towards strength, and higher reps (8 right up to 20) are geared towards hypertrophy. Of course, there are many variances.

Personally, I like 4-7 and 8-12. When I get up into the 15+ range, it becomes more of an 'aerobic' type workout, i.e. quasi-cardio.[/QUOTE]

That's exactly what I don't want. I've put on a lot of strength with using low reps, which is why I would like to switch it up to higher reps to maximize size, but I'm sure there is a 'limit' on this before it becomes more of an "aerobic" workout, as you put it.

Anyone else agree with the 8-12 rep range for size??

[im83931]

I respond to the 8-12 rep range. Typically stick to 10 reps. I used gvt and responded really well to it.

[scorpion62]

I work between 6 to 8 reps for size when Iam super setting I do 15 reps two exercises back to back it seems to work well

[l2elapse]

i vary from 3-15

[wmaousley]

I stick with 8-12 reps for most all exercises

[terraj]

5-15 here
You can do 15+ rep and gain mass, rest pause is good for getting heavy weights into higher rep ranges. Many experince lifters will also say that legs grow best with 20+ reps and calves most certainly do for most us of...as do traps IMO. Also we should be doing some training in the 15-20+ rep ranges in order to develop slow twitch muscle fiber.

[gmantheman]

Vary your rep range from week to week or every other week or so.

[TJsurgRehab22]

throw in some drop sets, going till failure, and super sets along with higer rep (12+) stuff, made me swell up quick

[gym_junki]

For size I keep mine at 8-10 reps and I go as heavy as I can. Anything else I usually hit the 15 rep mark

[musclestack]

Thanks for all the feedback. I have stalled out on gaining size (and strength) the past few months, and I felt I needed to change up my workout routine. I am going through a carb depletion/cycle for the next 4 weeks (basically, Marcus' "prime before a cycle" without the actual cycle). So, hopefully, with a new workout consisting of higher reps accompanied with a blast of carbs/cals to continue my bulk, I should be able to shock my body into growth once again.

I'll let you know how it goes!!