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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Thread: How many reps for hypertrophy?
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11-13-2010, 04:52 PM #1
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11-13-2010, 04:57 PM #2
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11-13-2010, 05:08 PM #3
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11-13-2010, 08:53 PM #4
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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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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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11-13-2010, 09:59 PM #5
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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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11-14-2010, 01:31 AM #6
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11-14-2010, 01:47 AM #7
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11-14-2010, 02:40 AM #8
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11-14-2010, 02:44 AM #9
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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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11-14-2010, 02:44 AM #10
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11-14-2010, 06:06 AM #11
- Join Date: Jan 2004
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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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11-14-2010, 06:16 AM #12
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11-14-2010, 06:33 AM #13
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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11-14-2010, 06:34 AM #14
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11-14-2010, 06:36 AM #15
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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11-14-2010, 08:17 AM #16
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11-14-2010, 08:47 AM #17
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11-14-2010, 08:54 AM #18
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11-14-2010, 09:18 AM #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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11-14-2010, 09:59 AM #20
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11-14-2010, 10:30 AM #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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11-14-2010, 10:36 AM #22
Last edited by titomuheedo; 11-14-2010 at 10:49 AM.
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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11-14-2010, 10:57 AM #23
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11-14-2010, 11:01 AM #24
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11-14-2010, 11:06 AM #25http://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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11-14-2010, 11:08 AM #26
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11-14-2010, 11:11 AM #27
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11-14-2010, 11:11 AM #28
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11-14-2010, 11:14 AM #29http://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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11-14-2010, 11:19 AM #30
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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