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Thread: Squat rep range

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    Squat rep range

    Would 4x10/12 squats still build muscle and strenght as my forms a lot stronger on ligher weights?
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    Stop over thinking this sh*t and just f*cking squat.
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    Do 5 sets (10,8,8,6,4). Best of both worlds
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    Originally Posted by Engineer_Guy View Post
    Stop over thinking this sh*t and just f*cking squat.
    because i wanna achieve the best and ask advise off people who know more **** you feel the need to be rude?
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    Originally Posted by ML95 View Post
    Would 4x10/12 squats still build muscle and strenght as my forms a lot stronger on ligher weights?
    That would be fine. A lot of people like the 4-6 rep range, but it's not magical. This is especially true on leg exercises if you're looking to bulk.
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    Originally Posted by ML95 View Post
    because i wanna achieve the best and ask advise off people who know more **** you feel the need to be rude?
    What's best for one is not best for everyone bro.
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    6 to 10 is great. I like the occasional widowmaker set of 20+ with heavy weight.
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    Do 5 sets (10,8,8,6,4). Best of both worlds
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    Originally Posted by ML95 View Post
    because i wanna achieve the best and ask advise off people who know more **** you feel the need to be rude?

    you would also get annoyed if you were asked the same question 10 times a day everyday.


    Regardless, the most important aspect of a rep range is to keep increasing the weight. People favour rep ranges in the 5's or so because it allows for more weight being used, easier progression and still good ammount of stimulation. The higher the reps with a big compound like squats, the more likely the core gives in before the legs and it is harder to progress


    That said, I squat mainly in the 3rep, 5 rep, 9-12 rep range, everyweek, Progressing in different rep ranges does make overall progression easier.
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    Originally Posted by Engineer_Guy View Post
    Stop over thinking this sh*t and just f*cking squat.
    Well said. It's not being rude, it is the answer that you're looking for at the end of the day. Doesn't matter exactly how many in what configuration. Variety is a tool, and at the end of the day, just doing them will give you gains. There is no miracle numbers or magic combos that will give you the greatest results. At some point, you'll have to break away from whatever method you are subscribing to in order to achieve greater results. Hence, Just F'n Squat. Good on you for doing them, so many people avoid it because its not pretty enough for them.
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    Originally Posted by abendm View Post
    That would be fine. A lot of people like the 4-6 rep range, but it's not magical. This is especially true on leg exercises if you're looking to bulk.
    This.
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    I do 1 or 2 work sets in the 3-20 rep range. I gots dem sexy wheelz.
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    I would vary it.
    Six weeks in the 8-12 rep range then,Maybe six weeks of 1-5 rep range,then six weeks 5-8 rep range.
    How many sets would be up to you but usually the more reps the fewer sets you should do.
    Different muscle fibers(fast twitch/slow twitch) will be more effected more by changing the rep range up.
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    You could lower the reps on the squats, but add leg press for a higher rep range.
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    This forum is great! Wish I found it years ago.....
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    Originally Posted by wannagoheavy View Post
    excellent read cheers man!
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    Originally Posted by ML95 View Post
    Would 4x10/12 squats still build muscle and strenght as my forms a lot stronger on ligher weights?
    Size: yes
    Strength: not so much
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    Originally Posted by -Lucifer View Post
    Size: yes
    Strength: not so much
    Not necessarily true.

    I get huge strength gains from 10 rep sets. I have found that the "10RM = 75% of 1RM" arrangement is true for almost all lifts for me. I hit my first 4 plate squat by hitting a 3 plate squat for 10 reps, concluding that I could probably squat at least one rep of 400+ and just doing it.
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    well as long as your diet/nutrition, supplementation, rest are all in check you should see some growth. but at the same time, why limit yourself to just that rep range when you have so many at your disposal? especially when it comes to legs. they are such a big muscle group that you can even use a 15-20 rep range. i even use up to 30 reps sometimes on leg presses. i'm not saying you have to though, i'm just saying to switch things up and keep the muscle guessing.
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    Originally Posted by IDrinkBloodLOL View Post
    Not necessarily true.

    I get huge strength gains from 10 rep sets. I have found that the "10RM = 75% of 1RM" arrangement is true for almost all lifts for me. I hit my first 4 plate squat by hitting a 3 plate squat for 10 reps, concluding that I could probably squat at least one rep of 400+ and just doing it.
    You are an exception to that rule. There's a reason why famous strength programmes like SS and Madcow's 5x5 have you doing no more than 5 reps - it's easier for beginners to gain strength.
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    Originally Posted by ML95 View Post
    Would 4x10/12 squats still build muscle and strenght as my forms a lot stronger on ligher weights?
    Squat is such an awesome compound movement that you don't need to complicate at all. i work in the 4~6 rep range and 8~12 rep range the great thing about squat is in both rep ranges i find great strength and size gains just alittle more strength gains and less size gains in the 4~6 while in the 8~12 the other way around but still the difference isnt that huge. experiment and see what you are more comfortable with aka the rep range you are going to stick to and progress.
    MUST READ about back development : http://forum.bodybuilding.com/showthread.php?t=151735043

    MUST READ about shoulders development : http://forum.bodybuilding.com/showthread.php?t=151861353
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  22. #22
    Banned IDrinkBloodLOL's Avatar
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    Originally Posted by -Lucifer View Post
    You are an exception to that rule. There's a reason why famous strength programmes like SS and Madcow's 5x5 have you doing no more than 5 reps - it's easier for beginners to gain strength.
    Understand that you are my bro and I'm not doing this to be a jerk.

    With that out of the way:







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  23. #23
    Training For Chest Hair rdferguson's Avatar
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    Originally Posted by ML95 View Post
    Would 4x10/12 squats still build muscle and strenght as my forms a lot stronger on ligher weights?
    Yes. So long as you eat and progress the workload (by adding more weight, more sets or more reps), you'll get bigger and stronger.
    SQ 2x150kg BP 95kg DL 190kg OHP 60kg @ 70kg

    You can work out without training, but you can't train without working out.

    The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."

    http://onemoreplate.blogspot.com.au/
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  24. #24
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    Originally Posted by IDrinkBloodLOL View Post
    [youtube]RyyqDB6WMuI[/ youtube]
    [youtube]h1UCVvwIIIk[/ youtube]
    [youtube]vAUJcU_Mqk8[/y outube]
    [youtube]JXtrIZClsaE[/youtu be]
    [youtube]HK4y3DlVbwk[/you tube]
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    U wot m8? Pretty sure that's not the only rep range they use. Go to the 'Powerlifting journals' section of this board and look at the rep ranges they use for the core lifts. Why do they stick to the 1-5 rep range? Answer: simply because that's the best (fastest) way to gain strength. I never said a combination of high and low rep work wouldn't work, rather, simply doing sets of 10 will do more for hypertrophy than strength.
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