15 reps vs 10 reps

[superpal08]

I am currently do 15 rep super sets and was wondering if that is mainly for muscular endurance rather than muscle building and strength? Should I still gain muscle while doing 15 reps orjust endurance? I am looking to gain muscle mass and strength

[bailey1106]

15 reps is just stupid TBH. I never go above 10, sometimes ill do 12 reps.

[elohelbrah]

You'll gain size, but it will be mainly aimed towards endurance.

If you want strength/mass aim for 5-12 reps.

[BBNobu]

I am currently do 15 rep super sets and was wondering if that is mainly for muscular endurance rather than muscle building and strength? Should I still gain muscle while doing 15 reps orjust endurance? I am looking to gain muscle mass and strength

Heavy weights, low reps is the way to go.

Constantly tear that muscle fiber and increase your lifts.

[theboulder]

15 reps is just stupid TBH. I never go above 10, sometimes ill do 12 reps.

I second this.

[Braveheart91]

I aim for 12 everytime, As soon as i'm able to hit 12 on my last set i'll push the weights up. Same as when I do my Strength Training, seems to work well for me so far.

[b_rad152]

^ low reps (4-6) wouldnt tear the muscle fiber down as much as moderate high reps (6-12)

You should start off with a pyramid to hit both high and low rep ranges, increasing the weight and lowering the reps every set.
Example) 4x12,10,8,6
And when you get really advanced u can do a 6 to 8 set pyramid, 8x15,12,10,8,6,8,10,12-15 or 6x12,10,8,6,8,10-15.

And keep your diet in check. High protein, high carb, medium-low fats.

[superpal08]

^ low reps (4-6) wouldnt tear the muscle fiber down as much as moderate high reps (6-12)

You should start off with a pyramid to hit both high and low rep ranges, increasing the weight and lowering the reps every set.
Example) 4x12,10,8,6
And when you get really advanced u can do a 6 to 8 set pyramid, 8x15,12,10,8,6,8,10,12-15 or 6x12,10,8,6,8,10-15.

And keep your diet in check. High protein, high carb, medium-low fats.

Thanks for all the opinions guys, does diet actually matter I mean I know I need to go above maintenance and such, but as long as I achieve my macros it should still be alright? Like Hamburger and potatoe with french bread and stuff?

[b_rad152]

It would be a good idea to eat clean during the week and have a cheat meal on the weekend. If your still making lean gains but hit a plateau then add more cheat meals or add more carbs.

[bailey1106]

Thanks for all the opinions guys, does diet actually matter I mean I know I need to go above maintenance and such, but as long as I achieve my macros it should still be alright? Like Hamburger and potatoe with french bread and stuff?

Its not as complicated as people make it seem when your starting off. Just make sure your getting enough cals(but not to mucch) and adequete protein.

[elohelbrah]

Thanks for all the opinions guys, does diet actually matter I mean I know I need to go above maintenance and such, but as long as I achieve my macros it should still be alright? Like Hamburger and potatoe with french bread and stuff?

Doesn't matter what you eat, just get in your cals / macros

[Gui524]

Do what you feel works best for you, some people respond better to heavy weights, low reps and other people to medium weight, medium reps range. Both are good alternatives, but the 8-10 is a more balanced range that will target the majority of people

[jarekd1234]

It would be a good idea to [b]eat clean[b] during the week and have a cheat meal on the weekend. If your still making lean gains but hit a plateau then add m/ore cheat meals or add more carbs.

Define 'eating clean' please..

[NewbieX2]

Define 'eating clean' please..

Obviously he means washing your food before you eat it.

[b_rad152]

Protein: Lean meats(chicken breast,turkey,fish,egg white,maybe lean ground beef etc.)
Complex carbs: (Brown rice, yams, oatmeal etc.),
Healthy fats:, (natural peanut butter, almonds, avocado, etc.)

[theboulder]

Obviously he means washing your food before you eat it.

Lolin

[dannyrice]

But it is such a pain washing your oatmeal...

[dday39]

Obviously he means washing your food before you eat it.

Absolutely

Protein: Lean meats(chicken breast,turkey,fish,egg white,maybe lean ground beef etc.)
Complex carbs: (Brown rice, yams, oatmeal etc.),
Healthy fats:, (natural peanut butter, almonds, avocado, etc.)

You do realize you can get fat eating lean meats and rice (if you eat enough of it)

[b_rad152]

^ I was just providing examples of "clean" foods because that's what he asked. I didnt tell him how much to eat.

Eat what fits in your macros.

[superpal08]

Thanks guys so basically get my macros in got i would assume if one would want to eat perfectly clean it would benefit big health wise as well.

[Icepray]

15 reps is just stupid TBH. I never go above 10, sometimes ill do 12 reps.

Truth is here

[superpal08]

Alright thanks again how many sets should I do would you think? if im doing 10

[hilfigjp]

6 reps for bulk. you want to get big, lift 6 reps, 4-5 sets. Forced reps are the way to go.

[hilfigjp]

6 reps for bulk. you want to get big, lift 6 reps, 4-5 sets. Forced reps are the way to go.

Forced reps or assisted reps on finish

[comps]

15 reps is just stupid TBH. I never go above 10, sometimes ill do 12 reps.

This doesn't even make sense.
You never go above 10 yet you do 12?
12 is a bigger number than 10.....

[theboulder]

This doesn't even make sense.
You never go above 10 yet you do 12?
12 is a bigger number than 10.....

No it isn't.

[bailey1106]

This doesn't even make sense.
You never go above 10 yet you do 12?
12 is a bigger number than 10.....

Are you stupid?

I said i never go above 10 reps, sometimes ill do 12 reps. I implied that i mostly do 10 reps, but every so often ill do 12. Dont see what your problem is.

Bold is key there.

[comps]

Are you stupid?

I said i never go above 10 reps, sometimes ill do 12 reps. I implied that i mostly do 10 reps, but every so often ill do 12. Dont see what your problem is.

Bold is key there.

Bold is the key dumbass.

[bailey1106]

Bold is the key dumbass.

Ooh please lawdy lawdy, spare my soul.

[theboulder]

Ooh please lawdy lawdy, spare my soul.

why are you guys even argueing? 12 < 10 anyways. So he still never goes above 10