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  1. #1
    Registered User jdizzy21's Avatar
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    Best rep range for strength?

    Trying to increase my 1 rep max on the squat, dead, bench, power clean. I hear mixed opinions on weather to stay 6-12 or do many sets at low reps 6x4
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  2. #2
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    6x4 , low rep = more strength. You could even try 5x1's but I just do normal strength work and that usually ups my 1 rep. like 5x5 or 3x5.
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  3. #3
    Registered User TimHarrison's Avatar
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    4-12, rep range barely matters.
    Gonna get 99 Strength, Attack, Defence, Hitpoints and Agility IRL brah.
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  4. #4
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    4-6. Although I've had alot of success with 5x10 on the bench. But it has to be a tough 10. Don't make it easy. Dont drop the weight, deal with it if you can't push out 10 in sets 4 and 5. Get at it until you can and then go back to you 1rm.
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  5. #5
    Registered User ChristoBr94's Avatar
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    Originally Posted by TimHarrison View Post
    4-12, rep range barely matters.
    In my opinion best rep range for power lifting (strength) would be 4-7. For pure hypertrophy (muscle gains) 8-12 or possibly higher is great for body building. Lift on!!!!!
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  6. #6
    Banned AlphaSaiyan's Avatar
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    5 reps
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  7. #7
    Registered User TimHarrison's Avatar
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    Originally Posted by ChristoBr94 View Post
    In my opinion best rep range for power lifting (strength) would be 4-7. For pure hypertrophy (muscle gains) 8-12 or possibly higher is great for body building. Lift on!!!!!
    Complete broscience. Muscles aren't conscious and can only react to stress put on them. A repetition is an artificial measurement, how would your body know how many reps you're doing? The only reason people advise low reps for strength is cos it's easier to progress. Rep range doesn't matter, as long as you put stress on your muscles with good form, intensity and your diet is good you will gain both strength and muscle. No training for one or the other.
    Gonna get 99 Strength, Attack, Defence, Hitpoints and Agility IRL brah.
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  8. #8
    Banned goobyplss's Avatar
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    Originally Posted by TimHarrison View Post
    Complete broscience. Muscles aren't conscious and can only react to stress put on them. A repetition is an artificial measurement, how would your body know how many reps you're doing? The only reason people advise low reps for strength is cos it's easier to progress. Rep range doesn't matter, as long as you put stress on your muscles with good form, intensity and your diet is good you will gain both strength and muscle. No training for one or the other.
    Reps are just a measurement of TuT and intensity, so yes.. reps do matter.

    1-5 generally for strength
    8-12 generally for mass

    Rep range DOES matter. Fail sir, just fail.
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  9. #9
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    Originally Posted by TimHarrison View Post
    Complete broscience. Muscles aren't conscious and can only react to stress put on them. A repetition is an artificial measurement, how would your body know how many reps you're doing? The only reason people advise low reps for strength is cos it's easier to progress. Rep range doesn't matter, as long as you put stress on your muscles with good form, intensity and your diet is good you will gain both strength and muscle. No training for one or the other.

    Higher reps= muscle endurance

    Lower reps= strength

    Phaggot
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  10. #10
    Registered User TimHarrison's Avatar
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    Lol, total broscience. Are you purposely spreading misinformation? Or are you just stupid c*nts?
    Gonna get 99 Strength, Attack, Defence, Hitpoints and Agility IRL brah.
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  11. #11
    Strength first, then size LFAesthetics's Avatar
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    It is the TuT that determines which muscle fibers will get recruited more. So, yes range does matter a bit.
    Current Lifts------------Goals
    Bench 225X5-----------275X5
    Squat 340X5-----------365X5
    Deadlift 455X2---------495X5
    OHP 145x5--------------BWx5
    As of 8/22
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  12. #12
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    Originally Posted by TimHarrison View Post
    Lol, total broscience. Are you purposely spreading misinformation? Or are you just stupid c*nts?
    /facepalm
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  13. #13
    They tell me I am king avodo's Avatar
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    We've learned one thing from this thread, and that's to never post a thread about strength training in TBB.
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  14. #14
    Banned goobyplss's Avatar
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    Originally Posted by avodo View Post
    We've learned one thing from this thread, and that's to never post a thread about strength training in TBB.
    Well to be fair.. it is a BODY-BUILDING section.

    They need to make a teen powerlifting section imo tbh.
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  15. #15
    Registered User element9876's Avatar
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    5x5
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  16. #16
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    Originally Posted by element9876 View Post
    5x5
    This. Just follow stronglifts 5x5 routine, you'll see your strength gradually increase .
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  17. #17
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    Originally Posted by TimHarrison View Post
    Lol, total broscience. Are you purposely spreading misinformation? Or are you just stupid c*nts?
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    As long as it's below 10 you'll be good. What strength gains is really all about is progressively always adding weight, never settling.
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  19. #19
    Strong just got Stronger 7399martyn's Avatar
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    I would do sets of 1 to improve your 1rm, and sets of 3-5 for general strength and more volume.

    thats how my squat went from 374 to 462 in 6 months, heavy ass singles.
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  20. #20
    shhhhhh onely negs now J0n3s's Avatar
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    I feel like I should be the one to break this news to you.
    jdizzy21, we're honestly just not really entertained by you anymore. You're sort of like Dane Cook. At first, and I think I speak for all of us, we though, "Wow! Get a load of this guy! He's got new stuff! He's funny! I could get used to this!"

    But then, we realized after far too long, "Wow, this guy is just a one trick pony! And he isn't even funny! He's just shouting nonsense! There is absolutely nothing I like about this person!" You've run your course. The shenanigans, the fake names, the poor grammar, the constant spamming: we get it. It's just not that funny man. We don't really like you. So please, for your own sake, go and actually try to make some real friends. Because we aren't your friends. We never were, and we never will be. You aren't funny, you weren't funny, and you never will be.
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  21. #21
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    3-5, multiple sets with long rest periods, IMO.
    The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.
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    Originally Posted by 7399martyn View Post
    I would do sets of 1 to improve your 1rm, and sets of 3-5 for general strength and more volume.

    thats how my squat went from 374 to 462 in 6 months, heavy ass singles.
    First piece of good advice ITT.

    Want to get a bigger 1RM? Do singles.

    Want to get stronger at 5 reps? Do 5 rep sets. Derp
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