more reps less weight, less reps more weight???

[royalwithcheese]

i know its been covered many times but i dont get it, me and two friends all went on the same time, i am the only one on a strict diet, they dont eat right and they drink beer all the time, yet they both got bigger and not so much stronger, but me, got a little bigger, and can bench 250 from a start of 135................?????????????

help

[AnatomicallyBlessed]

For size gains keep your reps between 8 and 12. Use heavy enough wt. so that you work to failure at around the 8th rep.