Rep range question

[Arnaudovmuscles]

I thought the best rep range for the natural athletes is 6-8 with heavy weights. So i was doing 6-8 for every exercise(even for the isolated). A friend of mine said that i'm doing it wrong and the best rep range for the multijoint exercises is 6-8 and for the isolated is 10-12. I decided to try it for a month and i had results. Am i on the right way?

[SmallShrimp]

There's no correct way, but what you're doing is fine, don't be scared to go 1-6 reps on the compounds (multi-joint exercises like you said), or even on isolations.

[BradCathie]

Typically he's right, hitting 6-10 reps on bigger movements at 70-85% intensity will stimulate hypertrophy while higher rep sets on isolation movements will be easier on your joints. Because they're easier to perform, they allow you to increase overall volume without fatiguing yourself too much.

So the majority of your training should be compound movements but isolation movements can help increase volume.

[MikeMadden96]

no 100% answer. Higher gets my vote, I'm in favor of high rep compounds as well. 12-25 reps on squat, shoulder press, 15-30 on triceps,biceps,shoulder movements. However I do use lower like 6-12 sometimes, I often pyramid down from low reps to high in the same workout. Best of both worlds, plus you look gigantic after doing high rep shoulder and arm work. Pump is through the roof

[willBstrong]

There's no optimal rep range for naturals, it's a myth. Cell tech increases your recovery capacity, not the way your muscles work.

In fact, there's no optimal rep range period. You can build size and strength in all rep ranges, 1-100. You should experiment w/ all rep ranges and figure out which ones you like doing the most and fit your split better, unless you're a pro powerlifter staying under 10 reps isn't going to help you