I am naturally much stronger in higher rep sets like 10-12 reps.
For example i can do:
156 lb x 12 bench press which according to the calculator is a 1 RM of 225 lbs
but i can only do 176 lb x 5 which according to the calculator is a 1 RM of 198 lbs
the pattern is the same for other excercises
for example squats i can rep 265 for 12 but can only do 300 for 2-3
It seems my muscles are more endurance built.
Does this mean i should encourage the endurance aspect and train high reps 10-12 where im naturally strong or try to compensate by training low reps where i am weak?
my main goal is size and not 1RM strength although i try to use 1RM as a guide to progress
04-18-2011, 03:22 AM #1
Should i train in low rep or high rep range02/11/14 Lift : Bodyweight Ratios:
Bench : 1.2 GOAL: 2
Squat : 1.86 GOAL : 2.5
Deadlift : 1.86 GOAL : 2.5
Seated Press : 1 GOAL : 1.5
Pushups : 52 GOAL : 100
Chinups : 22 GOAL : 40
Pullups : 20 GOAL : 35
04-18-2011, 03:27 AM #2
if your goal is indeed size, then keeping up the range 8-12 most of the time would be the most beneficial, although mixing up some heavy weight for 4-6 rep range once in a while would also give you some nice results. i usually do one compound exercise in low rep range, the rest in higher if training for size. bigger strength does not equal bigger muscles, but it does help a lot with growing them in the long run.
04-18-2011, 03:31 AM #3
04-18-2011, 04:05 AM #4
- Join Date: Mar 2007
- Stats: 6'2", 212 lbs
- Posts: 3,977
- BodyPoints: 4810
- Rep Power: 16392
u can train in several rep ranges.
10-12 range is moderate, not high or endurance.
bodybuilders typically have a very high 10 rep max."Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
04-18-2011, 04:09 AM #5
New York Muscle Radio Podcast Host
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Stats: 5'11", 190 lbs
- Posts: 4,005
- BodyPoints: 7612
- Rep Power: 3735
EFX Sports Rep
My comments do not necessarily reflect the opinions of EFX Sports and they are my own.
04-18-2011, 04:10 AM #6
- Join Date: Sep 2007
- Stats: 5'7", 175 lbs
- Posts: 4,219
- BodyPoints: 8525
- Rep Power: 2931
04-18-2011, 08:49 AM #7
04-18-2011, 08:54 AM #8
- Join Date: Apr 2009
- Location: United States
- Stats: 5'3", 114 lbs
- Posts: 6,663
- Rep Power: 90306
04-18-2011, 10:04 AM #9
Beachle's numbers at http://www.exrx.net/Calculators/OneRepMax.html match pretty closely with my experience.
04-18-2011, 10:11 AM #10
- Join Date: Aug 2005
- Location: Louisiana, United States
- Posts: 26,719
- BodyPoints: 33004
- Rep Power: 31171
04-18-2011, 11:36 AM #11
- Join Date: Mar 2009
- Location: Connecticut, United States
- Age: 25
- Stats: 5'10", 180 lbs
- Posts: 9,132
- Rep Power: 13866
04-18-2011, 12:05 PM #12
Try implementing 5 x 5 in all major lifts. I love the 5 x 5 program. Will help you with strength and size. I am the opposite where I need to work on my muscle endurance. 5 x 5 program is basically you would do 5 sets of 5 squats, bench, etc. Everytime you successfully hit the specific weight you go up five pounds. For example: Monday I rep 235 5 x 5 on the flat. My next chest day I will rep 240 5 x 5. Keep progressively adding weight until you plateau at which point change it up. I love 5 x 5<3
04-18-2011, 01:12 PM #13
- Join Date: Jun 2006
- Location: Wisconsin, United States
- Stats: 6'0", 215 lbs
- Posts: 10,395
- BodyPoints: 7207
- Rep Power: 44869
04-18-2011, 03:46 PM #14
- Join Date: Apr 2010
- Location: kingston, ON, Canada
- Age: 21
- Stats: 6'5", 297 lbs
- Posts: 130
- Rep Power: 82
[QUOTE=TickleMyPeon;665677371]I am naturally much stronger in higher rep sets like 10-12 reps.
I think most of us are stronger with higher rep sets/lighter weight.. haha.
As another user mentioned, mix up the rep ranges. Ideally every 4-6 weeks as long as your still seeing results. Train rep ranges or even better, training types. Training types meaning hypertrophy(6-12), Strength (1-6, 411 tempo) and Power ( 1-6, 111 tempo).
For example, week 1-4 is hypertrophy with a rep range of say 8.
Then week 4-8 is Strength training with rep range of 3 while following a 411 tempo.
then last week would be power training. Rep range of 3 and focusing on really completing the reps as quickly as possible while maintaining form.
then repeat as neccessary. This was just an example of course, the rep ranges and types would be changed to suit your goals and such.Don't stop when you're tired, stop when you're done.
20 yard shuttle: 4.7
Box jump: 40inch
Offensive Tackle, Multiple D1 football offers
04-18-2011, 03:51 PM #15
- Join Date: Jan 2011
- Location: Duluth, Minnesota, United States
- Age: 28
- Stats: 5'10", 193 lbs
- Posts: 107
- Rep Power: 73
both good reads related to your issue, I prefer the second one.Intermittent Fasting
"No matter how high a bird can fly, they still have to come down for water."
"If you would not be forgotten as soon as you are dead, either write things worth reading or do things worth writing." - Benjamin Franklin
04-18-2011, 04:32 PM #16
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 24
- Stats: 5'10", 213 lbs
- Posts: 5,930
- Rep Power: 8079
Switch it up. Never train in just one rep range. Hit all types of muscle fibers. Sometimes train 1-5 rep range, sometimes 6-10, sometimes 10-15. I usually like to go heavy (1-5 rep range) on exercises like squats, deadlifts, bench, military press, and then stick with reps between 6-15 on other exercises like tricep extensions, bicep curls, lateral raises, etc. But I switch it up too and sometimes do 10 reps with squats, military press, and bench, and then heavy with curls, db shoulder press, skullcrushers.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
04-18-2011, 04:43 PM #17
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 39
- Stats: 5'9", 226 lbs
- Posts: 19,618
- Rep Power: 0
By DeKaL63092 in forum Teen BodybuildingReplies: 11Last Post: 07-18-2008, 08:10 AM
By spar181 in forum Workout ProgramsReplies: 5Last Post: 07-03-2008, 08:53 AM
By paintballproam in forum Teen BodybuildingReplies: 25Last Post: 03-17-2008, 03:53 PM
By ah25 in forum Workout ProgramsReplies: 1Last Post: 05-09-2007, 01:09 AM
By cfauver in forum Powerlifting/StrongmanReplies: 1Last Post: 11-10-2003, 03:46 AM