proper rep ranges

[tso]

What do you think are the proper rep ranges for strength, muscle size, and endurance?

[samseed101]

Originally Posted by tso

What do you think are the proper rep ranges for strength, muscle size, and endurance?

Typically, lower reps for strength, higher reps for endurance, middle for hypertrophy. There's no exact set number and it's different from person to person.

Personally, when I'm after hypertrophy, I tend to stick to 8 - 10 reps. When I'm looking for strength, I'll usually do some sets at the 5 rep range. But then I'll also use my 2 rep max but actually do 5 reps focusing on the negatives (After completing the first two reps myself, I use a spotter to assist on the lift while I focus on the negative.)

[chazzy1864]

What samseed said.

To give you some loose numbers.
Rule or thumbs:

Strength = 1-5
Hypertrophy = 6-12
Endurance = 13+

[eatsleephate]

And 4-5 sets of 8-12 reps for hypertrophy is about right...yes?

[chazzy1864]

Originally Posted by eatsleephate

And 4-5 sets of 8-12 reps for hypertrophy is about right...yes?

sure. The number of sets don't matter as much as the fail point in the reps.

But yeah, you coudl do 4-5x8-12. You wouldn't have a problem.

To let you know, many people tent to stick with 3-4 for 8-12. They feel the 5th (and often times a 4th) of an exercise is overkill for that one part/angle/whatever.

[_OZ_]

[theapexxxx]

Originally Posted by tso

what do you think are the proper rep ranges for strength, muscle size, and endurance?

1-100.