Would 4x10/12 squats still build muscle and strenght as my forms a lot stronger on ligher weights?
Thread: Squat rep range
02-12-2013, 07:22 AM #1
02-12-2013, 07:32 AM #2
02-12-2013, 08:22 AM #3
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02-12-2013, 08:35 AM #5Former member of the > 300 lb crew
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02-12-2013, 08:36 AM #6
02-12-2013, 08:37 AM #7
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6 to 10 is great. I like the occasional widowmaker set of 20+ with heavy weight.Type 1 Diabetic - Since age 15
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02-12-2013, 08:39 AM #8
02-12-2013, 08:40 AM #9
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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."Do not subordinate fundamental principles to minor details."
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02-12-2013, 12:15 PM #12
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I do 1 or 2 work sets in the 3-20 rep range. I gots dem sexy wheelz.http://forum.bodybuilding.com/showthread.php?t=172555781&p=1464822701#post1464822701
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02-12-2013, 12:26 PM #13
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.
02-12-2013, 12:57 PM #14
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02-12-2013, 02:40 PM #16
02-12-2013, 03:15 PM #17
02-12-2013, 03:43 PM #18
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.
02-12-2013, 03:50 PM #19
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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.NGA Natural bodybuilder
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02-12-2013, 03:51 PM #20
02-12-2013, 03:53 PM #21MUST 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
02-12-2013, 11:45 PM #22
02-12-2013, 11:50 PM #23
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