The truth about Repetition Ranges and Muscular Hypertrophy (Srs Thread)(Good Info)

[Lopez27]

true. Seems like you always hear about one or the other, but not combining both. Good thread. Repped.

brb PHAT....

[LukePie]

Creatine, not even once. Nice try bub.

[adiadi]

what about training smaller muscle groups like the biceps/triceps? what would be a sample workout routine for bis/tris (don't necessarily have to be on the same day) that fits this? i just really never see anyone in the gym doing a rep range of 1-5 for small groups like biceps or triceps

[Jayo7k]

rep'd, thanks op.

[ThCweights]

what about training smaller muscle groups like the biceps/triceps? what would be a sample workout routine for bis/tris (don't necessarily have to be on the same day) that fits this? i just really never see anyone in the gym doing a rep range of 1-5 for small groups like biceps or triceps

There are still compounds for biceps/triceps brah.

Heavy weighted dips and heavy weighted chin-ups.


You can also do compounds like supinated-grip pull-downs (on the lat-pull down machine). Close-grip bench is an other example of a tricep compound as well.

[Champion543]

Very imformative OP. Will incorporate this into my workout tomorrow and see how it works.

So If I do what you suggested in your conclusion, I should probably make sure my first couple workouts are compound lifts correct? Since I'm going the heaviest. And if I do choose to do iso at all during the my workouts, I should probably hit the higher rep range?

[1cheekymate]

i noticed you mentioned creatine, sorry but i want to stay natural.

[jackedmayne]

entered thread. looked at avi. stopped.

[ThCweights]

Very imformative OP. Will incorporate this into my workout tomorrow and see how it works.

So If I do what you suggested in your conclusion, I should probably make sure my first couple workouts are compound lifts correct? Since I'm going the heaviest. And if I do choose to do iso at all during the my workouts, I should probably hit the higher rep range?

Exactly.


4 Sets compound low

4 Sets compound moderate

4 Sets isolation high

*This would be for a larger muscle group, e.g. chest/shoulders*

[ThCweights]

entered thread. looked at avi. stopped.

Prob looked better at 179 than you do now. Brah.

[whysoskinny]

Good information, would this suggest performing one type of exercise and then the next exercise of the same muscle group at a higher rep, and then again the same?

Just to make sure I've read this correctly.. I've just woke up haha

Thanks though

[SyphilisBrah]

Cliffs:
If you take your incline bench press from 135x8 to 315x8, and eat your way up, you're gonna have one hell of a chest.

[The_Assassin]

entered thread. looked at avi. stopped.

but he's been lifting for 2 1/2 years bro

[thrustmaster]

Also, TAKE YOUR CREATINE - it has to be one of the most effective supplements you can POSSIBLY use by increases cellular water which as I stated previously is crucial!.

creatine. not even once.

[OhMightyOne]

8 - 12 reps to get hyyyyooooooge. Simples.

brb all bodybuilders, jay, ronnie do 8-12 reps on most if not all exercises..

[oskarhul09]

OP finally found out about lifting weights and now wants to share his knowledge of parroting information with everyone on the misc.

how kind, op.

[Cpt.Insano]

nice

[yelojackt]

question brahs.

im aware that hypertrophy is just essentially the swelling of your existing muscle cells, but my question is about hyperplasia..


is that essentially only a result of an appropriate bulking diet in conjunction with an abundance of anabolic hormones (such as test, hgh, ect)?
when cutting/bulking, i lose about 10 lbs of weight from my musclular hypertrophy but always seem to gain a fair amount of new muscle (hyperplasia)

so am i correct? whats up with this broscientists?

[jackedmayne]

but he's been lifting for 2 1/2 years bro

oh snap 2.5 years
my bad, in that case practicing what you preach doesn't apply

[kylewins]

Gjdm

[jarryd2018]

I read all that for you to tell me I was already training right by using all rep ranges.
You're a cheeky kunt.

[Isokinetik]

thanks for sharing OP. Will get you on r/c

[JDkeystone]

i never do less than 6 (though usually i keep it 8-12 reps). unless i'm doing dropsets, in which case i'll go as high as 16 reps.

good info, though; will keep this in mind when doing legs tomorrow.

[eltwentyone]

interesting

[N4th4n]

negged

[u5711]

[brotatorcuff]

Good thread op brah.

Not sure about "meaning if you do not fully complete a repetition then you have not recruited ALL muscle fibers", but gjdm op.

[broboma2012]

I'm telling you brahs incorporate all three rep ranges every routine and you'll see a big big difference.

that's what i thought. i always close out my leg and chest days by doing and isolation immediately followed by a compound. the total reps usually end up being in the 15-30 range. consequently my legs and chest have been improving. i will be incorporating this into my deadlift routine as well.

[neginfluence04]

Repped

[441Forty]

Good info, but I thought everyone who frequents a BB website would know this basic stuff. Simple Google search on rep ranges will give the same info.

This..

Everything OP said is correct. Once you've been in the game for a while you notice that, for me at least, my best workouts are when I do 2 working sets of ~8 reps, 2 working sets real heavy for 4-5 reps (sometimes less if I'm really trying to smash a plateau), and finish off with isolation shiit until failure pretty much (usually ends up being 12-15 reps).