Do you agree with this guy?? He says he's an expert.

[freak_of_nature_86]

http://www.steroid.com/sitearticles/...e&ArticleID=99

What rep range do you do??

[Steve80]

Makes sense, but I am a firm believer each person if different and not all people require the same workout.

[PurplePatriot]

i do 6-8 so im right in the same ballpark

[Grappler13]

For working sets, I try not to exceed 8 reps on the first, five on the second and three on the third. I workout for strenght, not hypertrophy. Were I to seek size, I would aim for ten reps in each working set. But, as stated above, everyone is different.

[freak_of_nature_86]

i do something like this if i was doing 4 sets : 12,10,8,8 sometime i do 6 on the last set

[freak_of_nature_86]

i do something like this if i was doing 4 sets : 12,10,8,8 sometime i do 6 on the last set

do u guys think this is good for building muscle and strength or should u do lower reps??

[novastepp]

i've ben doing 8,6,4 and ive seen amazing gains...

[BlueAndromeda73]

I think tho you need more volume training for calves and abs seeing as how they are used so much already in doing anything almost

[ascendant]

5-7 seems about right, although the more popular amount is 6-8. this range is intended for maximum muscle hypertrophy along with formidable strength gains.

i think the higher rep ranges for calves and abs is a little controversial though. despite the fact that those muscles don't have as much slow-twitch fibers, the only way you're going to get significant growth from fast-twitch is aerobic training, which simply upping to 10-12 reps isn't going to cut and is still well within anaerobic training. though i usually do higher reps for calves and abs, i still only keep it between 6-12, and 12 is high for me.

as far as traps, i always go ridiculously heavy on shrugs, do shrugs for 3 sets a week, and the things take over my whole neck, so that right there shows you every person is different.

i think variation is the best thing. start at a higher rep range (10-12), and on the last set of an excercise, have the weight up to where your reps go down to about 4-6. that way, you have all your bases covered. though variety is good, that's what i tend to do most the time.

[taiboxa]

i do 15, 10 and 5

[PurplePatriot]

this range is intended for maximum muscle hypertrophy

New term to me, whats that?

[Giants11]

You need to incorporate different rep ranges to accomplish different types of hypertrophy (Sacroplasmic and Myofibular). Which is why you should utilize periodization.

[IronReload04]

You need to incorporate different rep ranges to accomplish different types of hypertrophy (Sacroplasmic and Myofibular). Which is why you should utilize periodization.

not necessarily. A study I read about recently, stated that shit heavy weight failing at about 5-9 reps combined with rest pausing techniques increased both sarcoplasmic volume and increased contractile fiber size. a 2 in 1 shot.

[Giants11]

not necessarily. A study I read about recently, stated that shit heavy weight failing at about 5-9 reps combined with rest pausing techniques increased both sarcoplasmic volume and increased contractile fiber size. a 2 in 1 shot.

But does it maximize both, I highly doubt it. I can see where a rest pause would help sacroplasmic, however I think a period of high rep ranges would benfit sacroplasmic hypertrophy more so. As well all know trying to do two things at once is generally a tough thing to accomplish. I don't doubt that it you can increase both in one workout, I'd just rather focus on one and then the other to try and maximize my gains from each rep range scheme.

[IronReload04]

how many reps are we talkin for optimal sarcoplasmic hypertrophy?

[Giants11]

10-14 range.

[ascendant]

not necessarily. A study I read about recently, stated that shit heavy weight failing at about 5-9 reps combined with rest pausing techniques increased both sarcoplasmic volume and increased contractile fiber size. a 2 in 1 shot.

the 5-9 seems to be the more common rep range for optimum gains, but it really is something you just have to experiment with yourself and see what works for you. i personally like doing about 12, 8-10, 5-7 reps on most my excercises as to incorporate all rep ranges within my workouts. "giants11"'s suggestion of periodization is great for seeing what works best for you.

as far as rest pausing technique, i'm assuming you're speaking of taking a pause during the end of a set for a few seconds right before the rep you'd fail on just long enough to crank out another rep and doing that 1-3 times, right? that seems to be a technique that jay cutler incorporates into his training routine a lot. that guy never seems to train to failure, but he does a lot of the rest-pause reps at the end of his sets. can't argue with the results there.