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  1. #1
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    Why do bodybuilders love 10-12 reps?

    that seems like a really high rep range, but whenever i watch a pro working out on youtube or read about their routines, most of them train with 10-12 reps. is this good for muscle gains? it seems as though the pros only care about pumping as much blood as they can into the muscle
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  2. #2
    Equipment Geek Mod Wildtim's Avatar
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    This topic has been discussed to death on this board, other boards, blogs, books, videos, and articles.

    You might try searching for and reading any of them. Start by searching the main articles section here on BB.com You will probably find a full color graph that answers your question.

    Oh and LOL at 10-12 being "high reps"
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  3. #3
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    Originally Posted by Lakers24 View Post
    that seems like a really high rep range, but whenever i watch a pro working out on youtube or read about their routines, most of them train with 10-12 reps. is this good for muscle gains? it seems as though the pros only care about pumping as much blood as they can into the muscle
    http://en.wikipedia.org/wiki/Strengt...training_goals

    Bodybuilding (which is a sport, NOT a way of working out) is all about appearance. To appear the "best" one might try to look the biggest and have the biggest muscles. Increases in muscle SIZE is called hypertrophy. Don't confuse this with strength. Just because someone has big muscles, it does not necessarily mean they have strong muscles.

    If you want strength over anything else, than you want 4-6 sets at 4-6 reps. Your muscles won't appear as large, but your performance will be exceptional. You have to figure out your goals, research and then work towards them.
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    Originally Posted by UltimateAeroSSC View Post
    http://en.wikipedia.org/wiki/Strengt...training_goals

    Bodybuilding (which is a sport, NOT a way of working out) is all about appearance. To appear the "best" one might try to look the biggest and have the biggest muscles. Increases in muscle SIZE is called hypertrophy. Don't confuse this with strength. Just because someone has big muscles, it does not necessarily mean they have strong muscles.

    If you want strength over anything else, than you want 4-6 sets at 4-6 reps. Your muscles won't appear as large, but your performance will be exceptional. You have to figure out your goals, research and then work towards them.
    Shut up! I don't know where you are getting this information from, but the size of your muscles are driectly correlated with the strength potential you can generate. Fuk people like you need to be perma banned.
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  5. #5
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    why do people say bodybuilders arent strong? most of the pros bench around 300 for over 8-10+ reps and 400lbs for atleast 6+ reps
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    Originally Posted by Lakers24 View Post
    why do people say bodybuilders arent strong? most of the pros bench around 300 for over 8-10+ reps and 400lbs for atleast 6+ reps
    Who said bodybuilders aren't strong?
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    This is the rep range that works for most individuals to get the best muscle growth. Some people respond to growth better with lower reps while others respond with higher reps. The key word you said is most bodybuilders use this but not all. A bodybuilder cares about growth plan and simple. They will do what works best for them

    Those that say bodybuilders aren't strong must be high. They are stronger then pretty much everybody except power lifters and strongman. There are reasons for this as power lifters use technique to lift as much weight as possible. Bodybuilders lift to put as much tension on the muscle as possible.

    It's true some big muscular guys aren't strong but the reality is they are much stronger then when they started out before they had muscle I guarantee. Strength is clear indicator that you are growing, assuming you are using the same exact form. Hate hearing people say bodybuilders are weak. Name any athletic class other then a powerlifter/strongman that pulls more weight then a bodybuilder?
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  8. #8
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    Originally Posted by pumplikecuming View Post
    Shut up! I don't know where you are getting this information from, but the size of your muscles are driectly correlated with the strength potential you can generate. Fuk people like you need to be perma banned.
    So everything I've read on this subject is wrong except you? If wiki is wrong, I apologize. But please, continue to post in such a mature manner. It will convince me to respect you.

    How is what I said wrong? I keep reading over and over that something like a 5x5 method will produce the most strength. If one produces the most hypertrophy through the most strength, wouldn't everyone be doing 5x5's?

    At any rate, learn to be a little respectful. If I am wrong, sorry. You don't have to lash out at me like I'm crucifying the Messiah. It's easy to correct someone without trying to rip them apart.
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  9. #9
    Registered User rpmmafia's Avatar
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    Originally Posted by Bodyflip View Post
    This is the rep range that works for most individuals to get the best muscle growth. Some people respond to growth better with lower reps while others respond with higher reps. The key word you said is most bodybuilders use this but not all. A bodybuilder cares about growth plan and simple. They will do what works best for them

    Those that say bodybuilders aren't strong must be high. They are stronger then pretty much everybody except power lifters and strongman. There are reasons for this as power lifters use technique to lift as much weight as possible. Bodybuilders lift to put as much tension on the muscle as possible.

    It's true some big muscular guys aren't strong but the reality is they are much stronger then when they started out before they had muscle I guarantee. Strength is clear indicator that you are growing, assuming you are using the same exact form. Hate hearing people say bodybuilders are weak. Name any athletic class other then a powerlifter/strongman that pulls more weight then a bodybuilder?
    I agree with most of what you said...

    But bodybuilders do steroids. For the normal person would a lower rep range be better?
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  10. #10
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    Originally Posted by Lakers24 View Post
    most of them train with 10-12 reps. is this good for muscle gains? it seems as though the pros only care about pumping as much blood as they can into the muscle
    Originally Posted by Lakers24 View Post
    why do people say bodybuilders arent strong? most of the pros bench around 300 for over 8-10+ reps and 400lbs for atleast 6+ reps
    Are you able to put these posts together and figure it out yet? (srs)



    What alot of people have trouble understanding, is that there are many many definitions of strength. Bodybuilders are trying to get as strong as possible using a higher rep range.. The best way to get strong as possible using 10 reps, is to train, using 10 reps. 12 for 12, 15 for 15 you get the idea.

    If you want to get as strong as possible for a short endurance power output using a 1RM, then using short endurance power output would exhaust those fibers more. (Low reps for powerlifters).. This doesn't mean it's the only definition of strength.. If you want stronger math/sales/water polo skills, low reps like da powerlifters do isn't the answer to build that strength.

    The reason bodybuilders typically use 10-12 or so reps is that length of endurance typically hits the broadest range of fibers, not simply the short endurance power ones.
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    Originally Posted by pumplikecuming View Post
    Shut up! I don't know where you are getting this information from, but the size of your muscles are driectly correlated with the strength potential you can generate. Fuk people like you need to be perma banned.
    Depending on weight class, there's some powerlifters/Olympic lifters who squat huge weights but have smallish legs, when compared to bodybuilders.

    Training specifically for hypertrophy will primarily develop hypertrophy and some strength. Training specifically for strength will primarily develop strength and some hypertrophy. They're not completely separate things, they overlap quite a bit.
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    Smile

    Originally Posted by rpmmafia View Post
    I agree with most of what you said...

    But bodybuilders do steroids. For the normal person would a lower rep range be better?
    The concept is the same with or without steroids. Why do people seem to think steroids makes training different. A natural bodybuilder will typically train like an unnatural bodybuilder he just won't be as big.

    Most people respond to hypertrophy best at 8-12reps. There are some that respond to lower reps and others higher reps better. It can also be different for an individual per body part as well.

    Person A might respond to 8-12 rep range for every muscle except quads. For quads 20-30 works best for him

    Person B might respond well to only lower reps 3-8

    Every individual is different and a lot of it comes from trial and error. However the majority respond to 8-12. So use that as a starting point and figure out what works for you.
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    Originally Posted by Wildtim View Post
    This topic has been discussed to death on this board, other boards, blogs, books, videos, and articles.

    You might try searching for and reading any of them. Start by searching the main articles section here on BB.com You will probably find a full color graph that answers your question.

    Oh and LOL at 10-12 being "high reps"
    let it be, his not going to go look for it theres no point, he rather get his own information his own way
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    Originally Posted by UltimateAeroSSC View Post
    So everything I've read on this subject is wrong except you? If wiki is wrong, I apologize. But please, continue to post in such a mature manner. It will convince me to respect you.

    How is what I said wrong? I keep reading over and over that something like a 5x5 method will produce the most strength. If one produces the most hypertrophy through the most strength, wouldn't everyone be doing 5x5's?

    At any rate, learn to be a little respectful. If I am wrong, sorry. You don't have to lash out at me like I'm crucifying the Messiah. It's easy to correct someone without trying to rip them apart.
    Actually yes, alot of people do use 5x5 when training for mass. There have been multiple posters on this site having month to month weight and picture in their progressions. Its a nasty truth, but you wana hear it...I'm gonna give it to you straight...your FORM + Massive increases in load lifted + Nutrition = easiest and fastest way to gain muscle mass.

    And you want to get technical...the most widely used rep set combo on the planet that is spewed out like garbage is 3 x 8-10 reps. Is it bad, not necessarily. Is it effective at all? So so. (proof is in the strength gains)

    Its been analysed to death via science and the rep range doesn't really even matter (unless you purposely training for a specific energy system like your anaerobic glycolysis)

    http://www.t-nation.com/free_online_...e_setrep_bible

    So why is 3 x 10 better than 5x5? 5x5 you lift a heavier load, minus 5 extra reps from a 3 x 10. 3 x 10 = 30 reps (using a lighter weight) vs 5x5 = 25 reps (using a heavy weight)

    So from my experience, the experiences of members on this site (I have proof), + science, + what every big bodybuilder knows = why 5x5 is good.

    And when your talking about bodybuilding in itself unless you have a massive chest, back, and legs...moving on to detailing your lateral caps of your shoulder....working on your terres major and minor, and trying to work on your wrist curls for forearms are useless.

    Originally Posted by supmannn View Post
    Depending on weight class, there's some powerlifters/Olympic lifters who squat huge weights but have smallish legs, when compared to bodybuilders.

    Training specifically for hypertrophy will primarily develop hypertrophy and some strength. Training specifically for strength will primarily develop strength and some hypertrophy. They're not completely separate things, they overlap quite a bit.
    Thats where form (and nutrition) comes in. I really can't even stress its importance, it is also why I say if your want big quads... front squat. Back squats build your lower back, glutes, hamstrings and hips as much (or more) than they build quad mass.

    I want to see you post someone squatting 500 lbs and has: small legs, small hips (you won't be able to see hips, they will be clothed), and small glutes combined.

    Hence why form is so important.
    Last edited by pumplikecuming; 06-09-2011 at 02:02 AM.
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    Arnold, Flex and Ronnie all did 12 reps therefore we all do em too.

    We never questioned it or thought there might be something better out there. Most of us are just now learning how to properly train, but then again, what is "properly"? None of us will ever get it bang on correct. Most of us will do 12 reps tomorrow again even though it's useless to half of us.

    Indoctrination is a bitch
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    Originally Posted by Contract Killer View Post
    Arnold, Flex and Ronnie all did 12 reps therefore we all do em too.

    We never questioned it or thought there might be something better out there. Most of us are just now learning how to properly train, but then again, what is "properly"? None of us will ever get it bang on correct. Most of us will do 12 reps tomorrow again even though it's useless to half of us.

    Indoctrination is a bitch
    Actually truth be told Arnie followed a full body program when he began similar to reg parks 5x5 mass building program. He trained like a powerlifter and ate like a bodybuilder.

    No surprise cause if you look at arnies training routine (the training bp 3x a week training 6 days on 1 off) is basically a full body routine...with jacked up volume.
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    Originally Posted by UltimateAeroSSC View Post
    http://en.wikipedia.org/wiki/Strengt...training_goals

    Bodybuilding (which is a sport, NOT a way of working out) is all about appearance. To appear the "best" one might try to look the biggest and have the biggest muscles. Increases in muscle SIZE is called hypertrophy. Don't confuse this with strength. Just because someone has big muscles, it does not necessarily mean they have strong muscles.

    If you want strength over anything else, than you want 4-6 sets at 4-6 reps. Your muscles won't appear as large, but your performance will be exceptional. You have to figure out your goals, research and then work towards them.
    Ronnie Coleman disagrees.
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  18. #18
    Registered User Mcrippletoadz's Avatar
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    10-12 reps usually causes sarcoplasmic hypertrophy that builds bigger muscle with minimal strength gain and lower reps with 80%> of your rm causes myofibrillar hypertrophy smaller muscles with better strength gains. both build muscles.
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    LOL @ "bodybuilders do steroids" like power lifters and strongmen don't!
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    So from my experience, the experiences of members on this site (I have proof), + science, + what every big bodybuilder knows = why 5x5 is good.

    i dont see alot of bigbodybuilders recomending 5x5 to everyone
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    Me thinks that it helps them achieved "the pump" they keep talking about.
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    Originally Posted by rpmmafia View Post
    I agree with most of what you said...

    But bodybuilders do steroids. For the normal person would a lower rep range be better?
    No. Steroids can improve recovery and therefore can transform a high volume program that would be overtraining for a natural lifter into good gains for the juiced lifter. But in terms of rep ranges... no. The 10-12 rep range is no more suited for juiced athletes than it is for natural lifters. At all.

    And on the subject of rep ranges, the 8-12 or more broadly the 6-15 rep range causes the most appropriate metabolic stress for the greatest hypertrophic response. For aesthetic purposes, it IS more effective than the lower end of the rep ranges, but both WILL build some muscle. The lower rep ranges DO cause greater neural adaptation and therefore greater strength gains.
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  23. #23
    Registered User Bropocalypse's Avatar
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    you want big defined muscles 10-12

    you want bulky strong muscles 1-5

    its broscience commmmman what more do you need
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    Registered User southwestchris's Avatar
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    Originally Posted by Bropocalypse View Post
    you want big defined muscles 10-12

    you want bulky strong muscles 1-5

    its broscience commmmman what more do you need
    agrees! 1-5 here
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