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  1. #1
    Senior Member RainingBlood's Avatar
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    How many reps for hypertrophy?

    I hear that strength is 4-6 reps and hypertrophy is 8-12 reps. But some BBers say they do 4-6 reps for hypertrophy. What's the correct set of reps for max muscle growth?
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  2. #2
    Classiest Moderator Alive 400Lb Gorilla's Avatar
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    all rep ranges 1-20 can be useful for building muscle. it depends on the muscle, the lifter, and frequency/type of training. but generally speaking 8-15 tends to be an optimal range for hypertrophy
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  3. #3
    Train hard play harder Tommy W.'s Avatar
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    you need all rep ranges if you want to grow. They all serve their own purpose in one way or another
    Yes I'm 62 and natural



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  4. #4
    'Defiant to Injuries' Ironlife's Avatar
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    It has been suggested that 8-12 rep range is adequate for hypertrophy purposes for most people. This has been backed up in research and many a study.
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  5. #5
    Melbrah Sevenstrings's Avatar
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    It's important to know that there isn't "strength" and "hypertrophy" per se, it's that there are two different kinds of hypertrophy.
    There is myofibrillated hypertrophy and sarcoplasmic, the latter being the type we predominantly see in body builders.
    Powerlifters, Olympic lifters etc still get hypertrophy and you'd be kidding if you said the heaviest weight division guys were small, because they're damn big guys, but they just look different due to the different hypertrophy (less aesthetic really) and the fact they usually have more body fat.
    Due to the variation in how much slow and fast twitch muscle fibers there are from person to person, there is NO set rep range that will produce the best results.
    You'll learn through experimentation and trial and error what works best
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  6. #6
    Registered User Bidet's Avatar
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    How do you divide different rep ranges?

    In different cycles? different weeks?

    More reps for isolation ?
    At the end on a work out?
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    Originally Posted by Tommy W. View Post
    you need all rep ranges if you want to grow.
    Incorrect. You need all rep ranges to try to grow maximally.One can grow just fine to quite an extent without, say, singles doubles, triples, or 15 reppers.

    They all serve their own purpose in one way or another
    Correct.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  8. #8
    Registered User JOHN GARGANI's Avatar
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    Originally Posted by Bidet View Post
    How do you divide different rep ranges?

    In different cycles? different weeks?

    More reps for isolation ?
    At the end on a work out?
    in addition to your puzzling post, can you explain to me why a Male member of this forum would name themselves after a Female toilet?????????
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  9. #9
    Registered User JOHN GARGANI's Avatar
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    Originally Posted by RainingBlood View Post
    I hear that strength is 4-6 reps and hypertrophy is 8-12 reps. But some BBers say they do 4-6 reps for hypertrophy. What's the correct set of reps for max muscle growth?
    and if 60 or 70 percent of the responses favor one rep range or the other, is that the one that you will then do and plod along on even if you are making no progress??

    forget about what you "hear": the information you seek can only be found by the act of doing.....

    so get cracking and learn about YOUR body.

    and what you WILL find , is that rep ranges can vary from exercise to exercise, and body part to body part, depending on many factors.....

    such a complex mechanism cannot be nailed down to a simple universal absolute number.

    in bodybuilding, you hear and you read, but then, most importantly, YOU APPLY and that is how you learn.
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  10. #10
    easy breezy scyyy's Avatar
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    Originally Posted by JOHN GARGANI View Post
    in addition to your puzzling post, can you explain to me why a Male member of this forum would name themselves after a Female toilet?????????
    A bidet is a female toilet??

    Lol google it brah
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  11. #11
    Registered User JOHN GARGANI's Avatar
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    Originally Posted by scyyy View Post
    A bidet is a female toilet??

    Lol google it brah
    it most certainly is...it is a specialized toilet for cleaning , ahem, feminine parts during menstruation....

    once a luxury of the rich and famous, you don't see them too often even in today's modern bathrooms....

    it is essentially a toilet with a gushing water fountain in the middle of it, to , ahem, "shower" one's privates.....
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  12. #12
    Registered User BombDonald's Avatar
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    Originally Posted by ZoranM View Post
    Incorrect. You need all rep ranges to try to grow maximally.One can grow just fine to quite an extent without, say, singles doubles, triples, or 15 reppers.



    Correct.
    Nitpicky much? lol
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  13. #13
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    I use all kinds of rep ranges in my workouts..I do a pyramid type training were on every set I go up in weight and do less reps till I reach my heaviest working set...so far so good..a bodybuilder friend of mine is doing something different...after a warmup he does his heaviest set first with a rep range of anywhere from 4 to 7 reps, then after that he does about 3 more sets of less weight but more reps( 8 to 12 rep range), weird eh?..I may give that a shot....but then again he is loaded with all kinds of...er..(supplements).... : )
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  14. #14
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    Originally Posted by BombDonald View Post
    Nitpicky much? lol
    Not at all. There is a big difference in needing ALL rep ranges IN ORDER TO GROW, and not needing them.

    I have nothing against Tommy, and different rep ranges can hardly be a bad thing, but the statement is just not true.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  15. #15
    Watchout ur comments bro titomuheedo's Avatar
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    I stick with 6-12, I have always done pyramids, seems the most logical way to overload.

    When you get closer to sub-6 you get more strength benefits.
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  16. #16
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by ZoranM View Post
    Incorrect. You need all rep ranges to try to grow maximally.One can grow just fine to quite an extent without, say, singles doubles, triples, or 15 reppers.



    Correct.
    Oh, OK ;-)
    Yes I'm 62 and natural



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  17. #17
    Senior Member RainingBlood's Avatar
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    Originally Posted by titomuheedo View Post
    I stick with 6-12, I have always done pyramids, seems the most logical way to overload.

    When you get closer to sub-6 you get more strength benefits.
    Do you go 6-12 with every muscle?
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  18. #18
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by ZoranM View Post
    Not at all. There is a big difference in needing ALL rep ranges IN ORDER TO GROW, and not needing them.

    I have nothing against Tommy, and different rep ranges can hardly be a bad thing, but the statement is just not true.
    The sooner people understand how to use multiple rep ranges to their advantage they'll be much better off. Sticking to 8-12 is fine until they plateau.
    Yes you CAN grow just fine to a certain point with 8-12, then it's time to get to work.
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  19. #19
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    All popular rep ranges appear to develop muscle providing sufficient effort is applied. However, some people respond better to certain rep ranges than others. You can discover this through trial and error. Unless you are performing a very abbreviated routine, there is nothing to stop you performing a mixture of rep ranges. For example, a bodybuilder performing three back exercises might mix rep ranges as follows.

    1. Chin Ups 5RM
    2. Rows 10RM
    3. Shrugs 15RM
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  20. #20
    Senior Member RainingBlood's Avatar
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    So I should use multiples rep ranges? Should I have the same rep ranges for compounds, and the same for isolations? What muscles require more rep ranges?
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  21. #21
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    In the past, I used to post this modified graph often. I stopped after individuals started taking it as concrete fact.

    I don't think I need to reiterate the importance of variability and personalization through trial and error in bodybuilding.

    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  22. #22
    Watchout ur comments bro titomuheedo's Avatar
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    Originally Posted by RainingBlood View Post
    Do you go 6-12 with every muscle?
    Yeah pretty much, except some leg excercises, when i do ham/quad curl/ext I do 15-8, When i do deads and squats i go from 12-1. But I use the basic 12-6 for everything else.

    Edit: Op if youd like to see my routine, go read my log, I just did legs today.
    Last edited by titomuheedo; 11-14-2010 at 10:49 AM.
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  23. #23
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    Read part 1 and part 2 of this. HST is a hypertrophy routine. Im just started it and im up 3lbs after only the first week (3 workouts).

    http://www.bodybuilding.com/fun/paul4.htm
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  24. #24
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by daddysonn View Post
    Read part 1 and part 2 of this. HST is a hypertrophy routine. Im just started it and im up 3lbs after only the first week (3 workouts).

    http://www.bodybuilding.com/fun/paul4.htm
    water
    Yes I'm 62 and natural



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  25. #25
    Watchout ur comments bro titomuheedo's Avatar
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    Originally Posted by Tommy W. View Post
    water
    This.

    Either that or your being eating like a pig.
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  26. #26
    Registered Goon daddysonn's Avatar
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    Originally Posted by Tommy W. View Post
    water
    Ive been eating 3000 calories for the past week and I hope that really boosts this workout to put on some good size for the next 7 weeks. It could be water weight, idk. But Im taking pics so I can check results which I will post up good or bad. But I already feel a little bigger.
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  27. #27
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Just use all rep ranges, i use a rep range from about 4-60.
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    Registered Goon daddysonn's Avatar
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    Originally Posted by titomuheedo View Post
    This.

    Either that or your being eating like a pig.
    I think its the first time I have been eating enough and right for growing.
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  29. #29
    Watchout ur comments bro titomuheedo's Avatar
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    Originally Posted by daddysonn View Post
    I think its the first time I have been eating enough and right for growing.
    My last bulk i ate the same way and gained 3 pounds/week. By the time 2 months past I went from 12% to 23%, Don't do it bro.

    1 pound a week is enough, thats what im doing now and im seeing plenty growth.
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  30. #30
    Registered Goon daddysonn's Avatar
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    Originally Posted by titomuheedo View Post
    My last bulk i ate the same way and gained 3 pounds/week. By the time 2 months past I went from 12% to 23%, Don't do it bro.

    1 pound a week is enough, thats what im doing now and im seeing plenty growth.
    Im watching what I eat pretty good. Im so ecto its not even funny. I am really trying to get some growth though. If I do start putting on some serious bf% I will change it up though. It will be easy to take off though bc of my natural body type and how little my body wants to eat. A lot of the calories right now are coming from meats and protein shakes.
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