Does this apply to all exercises or just bench, squat, shoul. press, dead lift etc. What about standing laterals or bicep curls. close grip bench etc.
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Does this apply to all exercises or just bench, squat, shoul. press, dead lift etc. What about standing laterals or bicep curls. close grip bench etc.
There isn't really a rule-of-thumb as to how many reps are required for growth. As long as your volume/intensity increases gradually with each workout, you should experience gains (not to mention diet). While I feel some muscles respond to different reps, it's always important to switch it up a bit. Best thing to do is see what works best for you. Personally, something isolated like lat raises I would do more than 4-6 reps. A weight that only allows you to do that many reps would probably hinder your form.
I think it's more personal as well. I gain better on higher reps for all bodyparts .. but that's me.. When I lifted heavy and low my joints would constantly hurt. Try both ways and see what works for you.
I only do low reps on the big three (squats, deadlifts, bench), and then higher reps on my other exercises. However, my only goal is adding weight to these three, so I concentrate mainly on them and use my other exercises as just assistance training. For example...
On my bench day I'll do 2 sets of warmups @ 10 reps, then do sets of 6 working my way up, then do a couple sets of 3 reps at a high weight. Including the light weight warmup, I normally do anywhere between 6-8 sets, but at low reps. All my other exercises (any other chest work and tris), i simply do 3 sets of 6-8 reps.
Yup, I found out that going with moderate weight, for example I can do dumbbell curl for 8 reps, if I do this weight with much slower tempo 2 sec rep up, 2 sec static, 2 sec rep down... and it allows me to do the weight only about 5-6 reps with that tempo. This is an intense workout. Shocks the hell out of the muscle for longer period of time. Wokrs wonders for me!