whats better to grow

[nsimers]

is 7-10 reps or 3-5 heavy reps better for building a bigger body?

[verino]

I think you would have to try both yourself and see what works for you. But id say 8 reps as heavy as you can.

[savking]

beyond failure - check out yates training footage, should give you some food for thought.

[Hitman Heimler]

That's complex but here's my "simple" opinon:

I prefer to perform my basic, and always first in the workout, movements with the lower rep ranges; deadlifts, squats, benching, etc.
I prefer to utilize slightly higher reps for more isolated movements; push-downs, leg extensions, leg curls, etc.

But it depends on the exercise involved for me! There is so much involved in getting a bigger body, but I hope this helps you.

[BgMc31]

^^^^co-signs. Its an individual thing. You can't watch what Dorian or Ronnie does and automatically expect it to work for you. What works for some won't always work with others.

[Obone]

Nsimers,
This is what I have always heard.
Strength/power: 1-5 reps (optimal strength range)
Strength and size: 6-8 reps
Size with some strength: 8-12 reps (optimal body-building range)
Local endurance with little strength or size: 13-20+

I think that most of the body building community subscribes to above. I think you would be safe with assuming that would work. I personally mix the 6-8 sets and the 8-12.

[pstacks]

^^^^Sounds about right. I like to stay within the 6-12 rep range for hypertrophy, although on my last set for compound moves I will sometimes fail at less.

[dexta_03]

agree that its different strokes for different folks...some respond better to lower rep range some to higher. just see what you feel you respond better to. but im similar hitman in the sense that i probably have a slightly higher rep range for isolation movements. changing up the rep range from time to time also doesnt hurt..

[BigBuck6]

Quote Originally Posted by Hsheer View Post
alternate between them. But 6 reps is not enough to Grow your muscle as you mentioned. If you want to grow your muscle you should go for 10-12 reps. Unless your goal is strength then it's ok
Not always the case, rep range and muscle hypertrophy is greatly dependent upon the mosaic distribution of the muscle you are training in relation to it's fast and slow twitch fibers. For example a higher percentage of fast twitch fibers and you would find that rep ranges in the 4-8 range be best.

Last edited by BigBuck6; 09-23-2010 at 10:28 AM.



this is from a thread last year that is similar.

[Times Roman]

i use a staggard pyramid (when i can find some friggin weights that is)
1 = 5 - 6
2 = 12
3 = 8

again, i aint doing squat right now, since i lack any equipment. We do have a bench, a bar, and 150 lbs of plastic weight, so I should start there. at 150lbs, obviously higher reps. but legs will totally lack, since im a leg press guy and not a squat guy

[terraj]

also differs between muscle groups....

[bezzy]

iv read a lot of bb use 7 sets of 7reps tried it myselffor a while before i wanted to cut put some good weight on