Rep Ranges Info

[Bignbuff]

I always see questions on the board about what rep ranges people should be doing. Well this thread is to help all of you out and it's quite simple.

Rep Ranges

1-4-This is mostly used by powerlifters trying to gain strength. This will give you some mass gains, but is mostly for strength and power.

4-6-This is the rep range that some bodybuilders like to use while trying to gain mass. The 4-6 range will help with strength also, but works wonders for many bodybuilders. Many people do compound movements such as squats, bench press, and deadlifts with this rep range.

6-10-The 6-10 rep range is the most commonly used rep range by bodybuilders. This isn't really too optimal for strength and power. However, most bodybuilders have seen the best results from this rep range. Compound movements and isolation exercises are used commonly with 6-10 reps.

10-12- This is the high side for bodybuilding training. Most people will only use this range for isolation movements such as flys. Many people like to use these higher reps for bodyparts such as trapezius and calfs.

12+-Anything more than 12 reps will really do nothing for bodybuilding. Higher reps with less weight will not burn fat, this is a myth since there is no such thing as spot reduction. High reps are only really good for endurance.

20 rep Squats-To contradict what was last posted, some people like to do 20 rep squats every month or two to raise the intensity of their workout. 20 rep squats have really helped many people's legs grow.

Hope this answers alot of peoples questions about this topic. Feel free to add anything you like.

[joewm18]

Abs need slow 15-20 rep range.

I doubt 12+ rep range would do nothing, possibly be less productive, it all depends on the muscle group you are working though.

Most people just pyramid their sets, so you are getting the best of all rep ranges, whatever they may be.

You could add some stuff about sets too, generally the bigger muscles can take more punishment i.e. lats, however smaller muscle's like the bi's should get less.

[Damien]

At last!!!!
Someone did it!!
But you forgot to say that one should experiment and not stick to one rep-range.

And for the uninformed:
A 20-rep Squat isn't just a Squat with 20 reps.
You choose a weight you reach failure at 10-12 reps and rest-pause the rest of the reps.
!WARNING!: If you're a first-time 20-reps Squatter it is safer to pick a weight you get to concentric failure at maybe 15 reps, because you're most likely not used to such intensity and are at higher risk of injury due to bad form!

EDIT
joewm I have to disagree. Abs reach hypertrophy just like all other muscles. With low reps.
it is just a myth that abs need higher reps to grow. Like 1000 crunches give you a 6-pack. But this may vary from person to person.

With the reps depending on muscle, you're right. But that's open to the individual. that's why i recommend adding the thing about experimenting.

[MYNAMEIZGREG]

Originally posted by joewm18
Abs need slow 15-20 rep range.

I doubt 12+ rep range would do nothing, possibly be less productive, it all depends on the muscle group you are working though.

Most people just pyramid their sets, so you are getting the best of all rep ranges, whatever they may be.

You could add some stuff about sets too, generally the bigger muscles can take more punishment i.e. lats, however smaller muscle's like the bi's should get less.

Pyramids are ineffective for trying to create the maximum overload, which is what builds muscle. This is so because you fatigue before you can reach that point.



Excellent post big, that pretty much hit everything .

[Bignbuff]

Bump on what the other two said.

Try things out and see what works best for you. Some people respond better to lower reps with resistance for abs while others respond better to higher reps with no resistance.

Sorry I forgot to mention those. I was in a rush and just put it together quicky!

[Bignbuff]

Bump

[DaIceman]

Bump for those that wonder

[xxfunguyxx]

sticky

[IGF]

Anything above 12 would do nothing for a bodybuilder and might be used on isolation movements? pray tell why isolation movements .

And you yourself even pointed out you are contradicting yourself by saying 20 rep squats have helped people's legs grow. Lets see...Muscle fibers of the leg are usually around 50/50...just like almost every other body part...hmmmmmmmmmmm?

[eggy_wont_grow]

rep ranges stated above may be the norm...but it wont apply to everybody. some individuals may see better gains with a higher/lower rep range than others. its always best to experiment with what works best for u.

got rep ranges?

[Bignbuff]

Obviously I posted this a long time ago and don't currently support everything I posted on June 25, 2003.

Be easy guys.