Reps question for lean mass

[adude006]

What's the best way to go about designing a workout routine for lean mass in terms of number of reps & heavy/light training?

Would we incorporate low (3-5reps), medium (8-12) high (15+) reps on the same day? If so , then same exercises? Or seperate out the days like Heavy/low reps, Medium weight/medium reps,... Or do 2 body parts per day 1 heavy and 1 medium?

Goal is to put on lean mass & just look big; i dont care about strength at this point.

And is there any guide anywhere on the net where we can see all the muscle groups and the type of fibers they mostly have? As i read that some muscle groups respond well to heavy, some to medium weight training, esp the forearms, calfs, abs..

[eatrainrest]

What's the best way to go about designing a workout routine for lean mass in terms of number of reps & heavy/light training?

Would we incorporate low (3-5reps), medium (8-12) high (15+) reps on the same day? If so , then same exercises? Or seperate out the days like Heavy/low reps, Medium weight/medium reps,... Or do 2 body parts per day 1 heavy and 1 medium?

Goal is to put on lean mass & just look big; i dont care about strength at this point.

And is there any guide anywhere on the net where we can see all the muscle groups and the type of fibers they mostly have? As i read that some muscle groups respond well to heavy, some to medium weight training, esp the forearms, calfs, abs..

i think the sweet spot for most is beween 4-10 reps. there are general rep ranges which stimulate white, red fast, and red slow twitch muscle fibers. i generally go 8 and 12 reps when cutting and 4 and 6 reps when bulking.

[adude006]

i think the sweet spot for most is beween 4-10 reps. there are general rep ranges which stimulate white, red fast, and red slow twitch muscle fibers. i generally go 8 and 12 reps when cutting and 4 and 6 reps when bulking.

But is this standard for all muscle groups? Bigger ones, smaller ones, abs/calfs/forearms...? and i'm guessing the frequency varies too per muscle group? all through my life i've been doing biceps 3x a week and made it huge. Problem is now it's bigger than my shoulders and everything else & it looks so weird! Need to make it small & cut up.

[eatrainrest]

But is this standard for all muscle groups? Bigger ones, smaller ones, abs/calfs/forearms...? and i'm guessing the frequency varies too per muscle group? all through my life i've been doing biceps 3x a week and made it huge. Problem is now it's bigger than my shoulders and everything else & it looks so weird! Need to make it small & cut up.

genetics