Opinions on rep range for cutting

[lestat85]

You can do both, you know. Instead of just going heavy or going light, do both. If you train the 7-15 rep range you will develop your muscles AND keep em big and stong

I pretty much abandoned the set number of reps recently and go more by how the weight feels. I use a range between 6-12. If the weight feels a little light, I use more reps and increase next set. If the weight feels heavy, as long as I can get 6-8, I use the lower reps. It seems to be working pretty good for me so far.

It never really made sense to me that changing reps somehow would prevent fat loss or muscle gain.

I'm thinking that I'll likely keep my workouts pretty similar when it comes time to cut. Just increase the pace and add more cardio.

[CMB]

I pretty much abandoned the set number of reps recently and go more by how the weight feels. I use a range between 6-12. If the weight feels a little light, I use more reps and increase next set. If the weight feels heavy, as long as I can get 6-8, I use the lower reps. It seems to be working pretty good for me so far.

It never really made sense to me that changing reps somehow would prevent fat loss or muscle gain.

I'm thinking that I'll likely keep my workouts pretty similar when it comes time to cut. Just increase the pace and add more cardio.

I lifted less than ten repetitions for years and kept a bodyfat below 8%. Then I started lifting higher repetitions with less weight, the 10-15 repetition range.

The result was a more defined look. My bicep started to peak, my chest wasn't "round" anymore, it actually had separation. My deltoids started developing striations, and so much more. Needless to say it was a worlds difference. About 3-4 months later, my bodyfat was down significantly. Why is this? Well for two reasons imo. 1) Your body adapts to the repetition scheme you work with, therefore if change the repetitions it is a different training method and your body must now adapt to it. 2) Higher repetitions equals more developed muscles and fat loss

Repetitions are very important, I suggest you start counting your reps! They determine the outcome of your training (along with MANY other factors). It is important for me to explain that you will not lose an ounce of muscle by increasing your repetitions. You will keep all of it, but it will start to show more.

3 repetitions or less -> Great for strength purposes, ineffective for mass or fat loss
5 Repetitions -> great for strength while still putting on a small amount of mass, ineffective for fat loss
7 repetitions -> Good for strength and size, somewhat effective for fat loss
10 repetitions -> the BEST range for size, decent strength gains, decent fat loss
12 repetitions -> Good for size, and good for fat loss, ineffective for strength from this point on
15 repetitions -> Decent for size, BEST range for fat loss, beginning at 15 repetitions muscle endurance starts becoming a factor
20 repetitions -> Ineffective at building size or strength, decent fat loss, mostly muscle endrance
30 repetitions -> Very effective for training the glycolytic pathway (muscle endurance), ineffective for strength, size, or fat loss

[lestat85]

I lifted less than ten repetitions for years and kept a bodyfat below 8%. Then I started lifting higher repetitions with less weight, the 10-15 repetition range.

The result was a more defined look. My bicep started to peak, my chest wasn't "round" anymore, it actually had separation. My deltoids started developing striations, and so much more. Needless to say it was a worlds difference. About 3-4 months later, my bodyfat was down significantly. Why is this? Well for two reasons imo. 1) Your body adapts to the repetition scheme you work with, therefore if change the repetitions it is a different training method and your body must now adapt to it. 2) Higher repetitions equals more developed muscles and fat loss

Repetitions are very important, I suggest you start counting your reps! They determine the outcome of your training (along with MANY other factors). It is important for me to explain that you will not lose an ounce of muscle by increasing your repetitions. You will keep all of it, but it will start to show more.

3 repetitions or less -> Great for strength purposes, ineffective for mass or fat loss
5 Repetitions -> great for strength while still putting on a small amount of mass, ineffective for fat loss
7 repetitions -> Good for strength and size, somewhat effective for fat loss
10 repetitions -> the BEST range for size, decent strength gains, decent fat loss
12 repetitions -> Good for size, and good for fat loss, ineffective for strength from this point on
15 repetitions -> Decent for size, BEST range for fat loss, beginning at 15 repetitions muscle endurance starts becoming a factor
20 repetitions -> Ineffective at building size or strength, decent fat loss, mostly muscle endrance
30 repetitions -> Very effective for training the glycolytic pathway (muscle endurance), ineffective for strength, size, or fat loss

I think I may have explained my rep ranges poorly. I do count my reps. I used to have a set number of reps that I would do. Normally 8, but would up it to 15 when cutting.

What I changed is that I started using a wider rep range within my workouts. What I do is, if the weight feels light, I'll go for 10-12 and up the weight on the next set. If the weight feels heavy, I'll do as many as I can and aim for at least 6-8.

It's good to hear a first hand experience with both methods. Thanks for the information.

[boxingfan30]

I lifted less than ten repetitions for years and kept a bodyfat below 8%. Then I started lifting higher repetitions with less weight, the 10-15 repetition range.

The result was a more defined look. My bicep started to peak, my chest wasn't "round" anymore, it actually had separation. My deltoids started developing striations, and so much more. Needless to say it was a worlds difference. About 3-4 months later, my bodyfat was down significantly. Why is this? Well for two reasons imo. 1) Your body adapts to the repetition scheme you work with, therefore if change the repetitions it is a different training method and your body must now adapt to it. 2) Higher repetitions equals more developed muscles and fat loss

Repetitions are very important, I suggest you start counting your reps! They determine the outcome of your training (along with MANY other factors). It is important for me to explain that you will not lose an ounce of muscle by increasing your repetitions. You will keep all of it, but it will start to show more.

3 repetitions or less -> Great for strength purposes, ineffective for mass or fat loss
5 Repetitions -> great for strength while still putting on a small amount of mass, ineffective for fat loss
7 repetitions -> Good for strength and size, somewhat effective for fat loss
10 repetitions -> the BEST range for size, decent strength gains, decent fat loss
12 repetitions -> Good for size, and good for fat loss, ineffective for strength from this point on
15 repetitions -> Decent for size, BEST range for fat loss, beginning at 15 repetitions muscle endurance starts becoming a factor
20 repetitions -> Ineffective at building size or strength, decent fat loss, mostly muscle endrance
30 repetitions -> Very effective for training the glycolytic pathway (muscle endurance), ineffective for strength, size, or fat loss

I have no idea how doing 15 reps has 1 thing to do with fat loss... i'm sorry.

[CMB]

I have no idea how doing 15 reps has 1 thing to do with fat loss... i'm sorry.

I'm sorry for you too... Do some research and the answer is rather clear... For cutting 15 repetitions is KING.

[boxingfan30]

I'm sorry for you too... Do some research and the answer is rather clear... For cutting 15 repetitions is KING.

no, it's really not... as said above, you can do 15 reps and then take shorter rest periods... heavier lifting results in the body needing more calories to repair and thus those calories are used up as the body recovers, which is why lifting weights causes the body to burn fat for 24-48 hours. All you are really doing is keeping your HR higher by doing higher reps and lower weight... but if you want muscular endurance that's great, but that's about all it's going to result in. Perhaps you should be doing the research.