Should i train in low rep or high rep range

[TickleMyPeon]

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

thanks

[NBThing]

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.

[PinkDumbells]

It seems my muscles are more endurance built.

It seems you're putting too much stock into very inexact online calculators.

[gomez26]

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.

[italianplaya30]

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

thanks

I think you should try PRRS training...In PRRS training you cycle your reps, sets and volume and it always helps me get new prs and get bigger

[TigerStealth]

everyone naturally will feel comfortable in different rep ranges. I would think it best to use all rep ranges so you hit all types of muscle fibers (fast twitch & slow twitch)

[mbinda]

Yeah, I would say to vary your rep ranges. You may want to spend some time focusing on 4-6 reps because I would think if you increase your poundages within that range it will most likely translate very nicely to what you can lift in the 10-12 range which in turn will help spur size gains.

[medjen]

It seems you're putting too much stock into very inexact online calculators.

^^This.

1RM calculators are less and less accurate as you increase in reps.


Not to say you don't have a prevalence of one fiber type over another, but don't let rep calculators be your guiding light on this one.

[ibuprofen400mg]

1RM calculators are less and less accurate as you increase in reps.

In particular, the calculator used in the BodySpace section is terrible, and leads to exactly the erroneous conclusion you've reached. It uses a constant 2.8% difference for each rep. That is, it thinks the difference in 1RM between 100 x 2 reps and 100 x 3 reps is only 2.8%, and it thinks the difference in 1RM between 100 x 11 reps and 100 x 12 reps is also 2.8%. Clearly there's a greater difference between 2 and 3 reps than between 11 and 12.

Beachle's numbers at http://www.exrx.net/Calculators/OneRepMax.html match pretty closely with my experience.

[DJAuto]

Both is good.

[dekd]

Both is good.

This. Do both

[shanes1184]

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

[Orlando1234977]

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

wow lots of 5's in your post. You must like 5.

[Macrae88]

[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.

[schm1840]

http://www.holygrailbodytransformati...n_muscle.shtml

http://www.ampedtraining.com/2011/ph...re-muscle-gain

both good reads related to your issue, I prefer the second one.

[MG5]

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.

[JasonDB]

Thread too long did not read... will instead answer the title.

Both. Focus on different rep ranges in different phases if you wish to get as large as possible. /thread