How many reps for iso's etc

[Mcnasty1]

How many reps do you guys do for iso workouts, such as dumbell curls, flys etc.

And how many for bench, squat, etc.

Do iso's require lower reps or more reps?

From the sounds of it to gain size/strength(which everyone wants) , bench for instance, Less reps, heavier weights, sounds right?

[comps]

For isos I'd so 6-10, others might say 8-12, this is just my opinion.
And yes to the size/strength thing.

[Mcnasty1]

For isos I'd so 6-10, others might say 8-12, this is just my opinion.
And yes to the size/strength thing.

sounds good, Normally, bench press squat etc, i try to do 12,10,10,8 or something like that, i feel like i need to focus on weight now more than reps. Such as, 8, 6,6,2 or something in that range.

Thanks for reply

[Suyneej]

I always read on here and never post...atleast not for the past 2 years or something like that.

Do it all man. Some days go heavy other days go a little lighter but more reps (i dont every usually go more than 12). I see a lot of people here always say for size keep it in the 5-8 range or to cut go for 8-12 which yeah makes sense but something they dont ever include is shocking the muscles which exactly what jumping rep ranges will do. Your muscles grow by forcing them to, you do this by using high intensity and heavy weight. I dont think your muscles know how many reps your doing (your brain/ego does tho) they just know **** that was rough i need to grow.

You could also just pyramid, so you get the high reps and heavy weights in a workout too.

[Mcnasty1]

I always read on here and never post...atleast not for the past 2 years or something like that.

Do it all man. Some days go heavy other days go a little lighter but more reps (i dont every usually go more than 12). I see a lot of people here always say for size keep it in the 5-8 range or to cut go for 8-12 which yeah makes sense but something they dont ever include is shocking the muscles which exactly what jumping rep ranges will do. Your muscles grow by forcing them to, you do this by using high intensity and heavy weight. I dont think your muscles know how many reps your doing (your brain/ego does tho) they just know **** that was rough i need to grow.

You could also just pyramid, so you get the high reps and heavy weights in a workout too.

true that,, i posted a pyramid that i ushually do i believe it now, 12,10,10,8 or something around there, i try to incorporate into my workout every now and then. I like that idea.

Good info by the way, and i have also just thought about doing it "all". It crossed my mind to do what you said, doing a pyramid and maybe messing around with the numbers within it and go from there.. Sounds good to me!

Great info, thanks for quick response, yall boys da shiatttt

[Ka0s]

MrB1g made a nice guide about reps, all credit goes to him:

Bench, squats, deads- 1 to 5 reps

incline, overhead, rows, pullups, etc- 6 to 10 reps

curls, pushdowns, leg extensions, flyes, etc- 10 to over 9000 reps

Or something like that.

[Mcnasty1]

MrB1g made a nice guide about reps, all credit goes to him:



Or something like that.

I better keep that info in the back of my head, Results are proven by his pics, dudes jack3d.. Thanks for informing

[MrB1g]

I better keep that info in the back of my head, Results are proven by his pics, dudes jack3d.. Thanks for informing

The primary compound lifts should be heavy to take advantage of myofibrillar hypertrophy and neural benefits to heavy training + different muscle fibre recruitment to higher repetition training.

Accessory lifts are fine performed in a medium repetition range.


Purely isolation exercises have no real purpose aside from muscular size, and sarcoplasmic hypertrophy is most effectively stimulated at higher repetitions, additionally using the weight required to perform ~8-12 repetitions (~75-80% of 1RM) is the most effective at elevating muscle anabolism.



Edit: Suyneej, go back to not posting.

[Ka0s]

The primary compound lifts should be heavy to take advantage of myofibrillar hypertrophy and neural benefits to heavy training + different muscle fibre recruitment to higher repetition training.

Accessory lifts are fine performed in a medium repetition range.


Purely isolation exercises have no real purpose aside from muscular size, and sarcoplasmic hypertrophy is most effectively stimulated at higher repetitions, additionally using the weight required to perform ~8-12 repetitions (~75-80% of 1RM) is the most effective at elevating muscle anabolism.



Edit: Suyneej, go back to not posting.

Ye I was gonna say that but then I got distracted by porn

[MrB1g]

Ye I was gonna say that but then I got distracted by porn

Haha, can't blame you.

Off to uni. Eurgh.

[Ka0s]

Haha, can't blame you.

Off to uni. Eurgh.

Wot

When did this happen? MrB1g is finally a student?

[MrB1g]

Wot

When did this happen? MrB1g is finally a student?

It is so.

Been back 4 days.


Accounting, Econometrics, Understanding Business and Microeconomics.

[Ka0s]

It is so.

Been back 4 days.


Accounting, Econometrics, Understanding Business and Microeconomics.

Very nice.

Now u will finally b smart.

Your classes are boring though.