How many reps should I be doing for bulk?

[Paradox4000]

There is this huge guy at the gym, 6'3 285, and he says that he has never done more than 6 reps for ANYTHING. I don't know what his genetics are like, but he is huge at the moment, and he told me that he won Mr. Maryland at one point. He also told me that for the best bulk gains I should be doing no more than 8 reps. Now, he has a very well rounded build, and is a bodybuilder, but it seems weird to do no more then 8 reps for shrugs, calf-raises, and forearm exercises.

What do you all think?

[dbx]

Originally Posted by Paradox4000

What do you all think?

That there's always more to the story

[Paradox4000]

Originally Posted by dbx

That there's always more to the story

I don't get it....

[HeavyAssault]

Everyone is different and reponds to training differently. What works well for me, might not for you. If you're trying to bulk, eat right, get lots of sleep and
vary your workouts to keep your muscles guessing what's coming. I like to
do a routine until I hit a plateau, then switch it up.

[hellisht]

Originally Posted by HeavyAssault

Everyone is different and reponds to training differently. What works well for me, might not for you. If you're trying to bulk, eat right, get lots of sleep and
vary your workouts to keep your muscles guessing what's coming. I like to
do a routine until I hit a plateau, then switch it up.

how often do you plateau? and when should a newbe plateau and how often?

[Bronzebird]

So if you have been training for 8 weeks with the light stuff. Try and muster a six rep routine. Bench 80 percent of your max. keeping track of rest periods between sets is improtant. I like 90 seconds max on upper body. Quads 2 minutes of recovery. Good Luck on straining and gaining!!

[HeavyAssault]

Originally Posted by hellisht

how often do you plateau? and when should a newbe plateau and how often?

You'll know when you plateau- you'll quit making gains or the gains will be very small. Again, it's different for everyone, but I'd say every 6-8 weeks.

[KimberleyRN]

Originally Posted by Paradox4000

There is this huge guy at the gym, 6'3 285, and he says that he has never done more than 6 reps for ANYTHING. I don't know what his genetics are like, but he is huge at the moment, and he told me that he won Mr. Maryland at one point. He also told me that for the best bulk gains I should be doing no more than 8 reps. Now, he has a very well rounded build, and is a bodybuilder, but it seems weird to do no more then 8 reps for shrugs, calf-raises, and forearm exercises.

What do you all think?

Care if a chick chimes in?

For DECADES I did high rep/low weight lifting...

Recently, I started going higher weight and no more than 8 reps. I have seen muscular definition where it had stopped progressing. I can spend half the time at the gym now and see MORE improvement.

I also cleaned up my diet and doubled my protein.

[Reality_Check]

If I could do only one rep range it would be 8. Normally I stick in the 6 - 8 range myself. Doesn't hurt to occasionaly go lower than 6 or above 8 but
6 - 8 would be my main stay. (Maybe higher ranges work - I've never really tried them, I do know 6 - 8 does work).

[batteryrequired]

Sounds very similar to Max-OT training that I love. I could not get any size on me until many years ago when i heard about this. I put more size and increased my strength dramatically by using a 4-6 rep range. If you can get 7 reps...next time increase the weight so that your just barely pushing the 5 or 6th rep up. Every so often though i do switch it back up to an 8-10 rep range...but l like increasing my strength to much One tip though...allow a 2 minute rest between sets at least.

[snoack]

When I'm power cycling I usually hit in the 4-6 rep range and stay at about 85%-95% of max.

When I'm doing a mass cycle I like to hit in the 10-12 rep range at about 65%-75% of max

When I'm doing a rep cycle I like to hit in the 15-20 rep range at about 40%-50% of max

I do each cycle for 4 weeks, then break for a week.

I pyramid through my first 2 cycles, but not the third.

...in other words, differnt things work differently for different people. Experiment with some different things, you'll figure it out.

[TheBarbell]

It is different for everyone- you have to listen to and watch your body- it will tell you what you need. For me- 6'0" and 185lbs- I have to change my routine pretty drastically every 4 wks in terms of weights, reps, exercises to keep my body moving. I just came off of a heavy 4 wks hitting each body part 2x's per week- got a great response...but during the last week it was time for a change- no soreness- sure enough- week 4. So this week I started - chest as an example- with dumbells instead of barbells...and more reps 10-12 vs 8-10...big time response again. Anyway- just listen to your body and keep challenging it with a variety of movements and reps from 5-20

[Most Muscular]

I used to always stay in the 6-8 rep range and still believe it is the range that you're going to push your body to new strength and size levels beyond anything else... however as we get older we always can't maintain that weight upon our joints so I've cut down the weight and started to do more slower reps really feeling the muscle work.. getting a good mind/muscle connection... it really makes a light weight feel heavier and works the muscle especially during the slow negatives.

I've also found that many of our muscle groups are made up of both slow and fast twitch muscle fibers with some responding well to high reps and some low reps. I have incorporated high rep sets (15-20) into my leg workouts and have seen consistant gains in strength and size without the unbearing joint pain that a 6-8 rep range would place upon my knees and hips.

More isn't better. Better is better.

nuff said...

[SP1966]

Originally Posted by dbx

That there's always more to the story

LOL

For me personally, I rep people around here all the time and I still don't seem to be getting any bigger.

[Sportsman5]

Here is a good all around workout plan for gaining strength, size, and staying fairly lean while bulking.

Week 1: 5-8 rep range, 60-90 seconds rest between sets, 6-12 working sets per muscle group depending upon the size of the muscle group being worked.

Week 2: 6-12 rep range, 30-60 seconds rest between sets, 8-16 working sets.

Week 3: Implement favorite intensity techniques. I enjoy doing multi-exercise sets with as little rest in between exercises as possible and drop sets for the same exercise. A multi-exercise set would be something like squats followed immediately by lunges, and finished off with leg presses. Or doing 6-8 reps of DB flyes immediately followed by 6-8 reps of BB incline press. A drop set would be something like DB curls with 40 pounds for 5 reps immediatly followed by DB curls with 30 pounds for as many reps as possible. Other techniques include: partial range of motion movements (such as 21s), forced reps, static holds, super slow reps (such as 5 second negative and 5 second positive), and anything else you can think of that will completely destroy the muscle.

Week 4: This is a week of dieting if you think that you are gaining too much fat. But if you're at a good BF percentage, then either take a few days off to rest before starting another 3 week cycle or just jump right into the cycle.

-Good Luck

[uncbob]

Both my brother and myself were skinny as bean poles

I was 17 -- 6 Ft 129 lbs

He was 15-- 5 Ft 9 and 116 lbs

We both looked like and took after our dad who was another bean pole

We both trained the same way
5-6 basic exercises
3 sets 8 reps--when we could do 10 we added weight

I did this 9 months out of the year during the school year

We both kept gaining nothing but solid muscle

I hit 175 and then quit on graduating from college

He kept right on lifting in the Air Force

He hit 6 1-1/2 and 220 lbs of solid muscle

We both NEVER varied our training 3 sets 8-10 reps then add weight

WE may have substituted upright rows for presses--dips for BPs etc but NEVER the high volume multiple exercises per body part etc etc

And we worked entire body 3 days a week for the entire time

NO supplements but an occasional 5 lb box of Bob Hoffman's HIPROTEIN powder

We couldn't have afforded them even if they were available in those days 1953-1960

[pesty4077]

Originally Posted by Paradox4000

There is this huge guy at the gym, 6'3 285, and he says that he has never done more than 6 reps for ANYTHING. I don't know what his genetics are like, but he is huge at the moment, and he told me that he won Mr. Maryland at one point. He also told me that for the best bulk gains I should be doing no more than 8 reps. Now, he has a very well rounded build, and is a bodybuilder, but it seems weird to do no more then 8 reps for shrugs, calf-raises, and forearm exercises.

What do you all think?

I never go below 8 reps.

1. How old is he?
2. What about his diet?
3. Is he taking secret sauce?
4. What is good for the goose, might not be good for the gander!

[FitIron]

Originally Posted by snoack

When I'm power cycling I usually hit in the 4-6 rep range and stay at about 85%-95% of max.

When I'm doing a mass cycle I like to hit in the 10-12 rep range at about 65%-75% of max

When I'm doing a rep cycle I like to hit in the 15-20 rep range at about 40%-50% of max

I do each cycle for 4 weeks, then break for a week.

I pyramid through my first 2 cycles, but not the third.

...in other words, differnt things work differently for different people. Experiment with some different things, you'll figure it out.

Originally Posted by Most Muscular

I used to always stay in the 6-8 rep range and still believe it is the range that you're going to push your body to new strength and size levels beyond anything else... however as we get older we always can't maintain that weight upon our joints so I've cut down the weight and started to do more slower reps really feeling the muscle work.. getting a good mind/muscle connection... it really makes a light weight feel heavier and works the muscle especially during the slow negatives.

I've also found that many of our muscle groups are made up of both slow and fast twitch muscle fibers with some responding well to high reps and some low reps. I have incorporated high rep sets (15-20) into my leg workouts and have seen consistant gains in strength and size without the unbearing joint pain that a 6-8 rep range would place upon my knees and hips.

More isn't better. Better is better.

nuff said...

Excellent numbers to go by....

Most would say that muscle growth can come from a range of 6-12 reps.

People that I know, that have had the best gains in muscle have been in the 6-8 reps range.

Take a look at the pic of Most muscular and Snoack .....both are big boys......

[wulf88]

everyone is different. Through experimentation you will find what works for you. However, the info here is a good starting point. I am now doing something similar to mostmuscular in that I have cut back on the weight due to injuries and other things, and now have a better connection with mind muscle.

[Wayne Evans]

Happy Friday....

I tend to agree with Mostmuscular and uncbob.

When I started (3 years ago) I used the MatOT system in which I saw good gains.
After reading here and fine-tuning things some time ago I come to prefer the 3x10 with all my movements.
It may be slower in gains in some respects but I don't care about that....I'm on a journey, not vacation.
I'm seeing good gains in this approach and as stated it might be better for some of us at my my age.

Have a good weekend.

[johnnyironboard]

6 to 20 reps as long as they are as heavy as you can push with good form all seem to work.

[Reality_Check]

Originally Posted by Most Muscular

I used to always stay in the 6-8 rep range and still believe it is the range that you're going to push your body to new strength and size levels beyond anything else...

Agreed, its also the best balance beteen training for strength and training for hypertrophy.

Originally Posted by Most Muscular

however as we get older we always can't maintain that weight upon our joints so I've cut down the weight and started to do more slower reps really feeling the muscle work.. getting a good mind/muscle connection... it really makes a light weight feel heavier and works the muscle especially during the slow negatives.

Agreed too. In my own case I've decided not to lift above 270 on the bench (or 100kg on lat pull downs due to bicep issues). I used to bench 5-8 x 315 but it put a hell of a strain on the system (My shoulders would be nearly in pain doing it).

My strength has been steadily increasing since I started training consitantly since the begining of the year, I've finally gotten to 6 x 270 (without straining like I used to doing 315). For the reasons you mention (and avoiding tears) I've decided to stay at 270 and go up to 10 or 12 reps with 270 (or where ever i get to), rather than to keep raising the weight back to 315.

I'll agree going slower with a lighter weight is also good.

[cast iron shore]

Originally Posted by batteryrequired

4-6 rep range..... One tip though...allow a 2 minute rest between sets at least.

The rest period is the hardest thing about lifting for me. I want to GO! Now! There's a momentum I build up that goes down when I rest that long.

Also, two minutes feels like a lifetime in a crowded gym when you're doing squats and other guys are hanging around waiting around to use the rack thing themselves. You take two minutes and their attitude is you're loitering.

[1968SS396]

Originally Posted by KimberleyRN

Care if a chick chimes in?

For DECADES I did high rep/low weight lifting...

Recently, I started going higher weight and no more than 8 reps. I have seen muscular definition where it had stopped progressing. I can spend half the time at the gym now and see MORE improvement.

I also cleaned up my diet and doubled my protein.

i concur, i like the 6-8 rep range with no more than 30 second rest intervals.

deads and squats get 45-60 seconds rest, second set i am sweating. lol.

If my partner or some other chatty patty is flappin there gums, then time parametes are off.