strength training for size.. not possible

[BMC171]

I feel like I need to bring this up/ask questions about it because it's preached so much on here. Strength training in my opinion reps 1-5 reps is not optimal for size gains! (in my case anyway). I feel that higher reps 6-12 is going to be a far greater result in size then strength training. Who disagrees and who has made very good size gains without any Accessory work? Il be intwrested how your program works.

[TheViking1992]

I did ICF 5 for almost 9 months and I gained almost 30 pounds.

[Turtora]

[Nexus66]

I gained roughly 10-12 lbs of muscle on Tactical Barbell's 'Mass' template both times I ran it. The reps only went to 5, but the volume was higher - 4 sets, plus I was hitting each lift 3 times a week. Best size gains I've made. But a part of me does wonder what my results would've been like if I'd done 8 reps instead. At least for the 70%_80% weeks.

Edit: no accessory work at all. Just 2 or sometimes 3 easy-moderate cardio sessions a week.

[coachcalande]

I feel like I need to bring this up/ask questions about it because it's preached so much on here. Strength training in my opinion reps 1-5 reps is not optimal for size gains! (in my case anyway). I feel that higher reps 6-12 is going to be a far greater result in size then strength training. Who disagrees and who has made very good size gains without any Accessory work? Il be intwrested how your program works.

Train like this and see for yourself....

Pick your 3 rep max in all of your compound movements....stay with that same weight as long as it takes until you can get 12. How many weeks does it take? When did you notice your "spike" in growth? was it between 3-5 reps? between 6-8 reps? between 7-9 reps? between 10-12 reps?

If it truly is about volume, you should see the spike occur at the higher end reps as your total volume from all of your sets should be greater....

Id just stick to 4 or 5 sets with it and monitor, take photos and use the scale etc. YOu may find out the truth is that you couldn't tell the difference and you seemed to grow steadily along the way....or you even flattened out at the higher reps....will be interesting.

[magician27]

if you train with high volume, then rep ranges are bs. accessory work only needed for arms , side delts, rear delts maybe some calves. most powerlifters do high rep work too like bodybuilders do low reps

[grouchyjarhead]

There is no hard and fast rule. Some guys grow better with higher reps, some with more moderate reps, some with lower (1-3) reps. All depends on the individual, how they train, and whether they enjoy that training or not.

[sooby]

Hence why many strength programs incorporate periodization or just different rep ranges in general .... Look at PHAT and Beyond 5/3/1

You go from strength training for size is not possible, to 1-5 reps not being optimal for size gains and phrasing your question of who has made size gains without accessory lifts, as if strength programs and accessory lifts are mutually exclusive. So I am a bit confused here.

[rydin4life]

..

Not familiar with this picture...can you explain the reason for posting?

[SuffolkPunch]

Not familiar with this picture...can you explain the reason for posting?

Strength athletes who have impressive size?

[traineeh]

Not familiar with this picture...can you explain the reason for posting?

Some of the best power lifters in the US right there in that pic. Who train for strength but also are jacked.

A lot of power lifters, myself included, train more in the 1-5 rep ranges but I also do a lot of accessory work that i train in the 10-15 rep ranges.

[scullin]

Because you think strength training doesn't include accesories and only 1 - 5 reps? Sorry OP but no.

[rydin4life]

Some of the best power lifters in the US right there in that pic. Who train for strength but also are jacked.

You wouldn't happen to know names by chance?

[Atavis]

You wouldn't happen to know names by chance?

Kevin Oak
Jay Nera
Larry Wheels
Kade Weber
Dan Green

[Turtora]

Kevin Oak
Jay Nera
Larry Wheels
Kade Weber
Dan Green

^^^

[atgbrahsrs]

lol

natty


to op: studies have shown conclusive evidence that pretty much it doesn't matter as long as total tonnage is similar

[KDG730]

Ask mike o hearn what he thinks about this topic

[grouchyjarhead]

[rydin4life]

Kevin Oak
Jay Nera
Larry Wheels
Kade Weber
Dan Green

Great...thanks!

[davisj3537]

Any good strength program has acc lifts in the higher rep ranges. Only a few beginner programs are exceptions.

Rep ranges aren't a black and white scenario like so many people like to preach. It's a joke.

[rydin4life]

Any good strength program has acc lifts in the higher rep ranges. Only a few beginner programs are exceptions.

Rep ranges aren't a black and white scenario like so many people like to preach. It's a joke.

I hear ya, for every person that preaches something, two other people preach the opposite. That's why I liked the ICF 5x5, seems to have a good mix of reps with the regular exercises and accessory lifts. I'm looking for added strength and size, so it seems perfect for me..can't wait to start it in a few weeks.

[Jasonk282]

Kevin Oak
Jay Nera
Larry Wheels
Kade Weber
Dan Green

Ask mike o hearn what he thinks about this topic

But who was natty?

Any good strength program has acc lifts in the higher rep ranges. Only a few beginner programs are exceptions.

Rep ranges aren't a black and white scenario like so many people like to preach. It's a joke.

This^

[davisj3537]

I hear ya, for every person that preaches something, two other people preach the opposite. That's why I liked the ICF 5x5, seems to have a good mix of reps with the regular exercises and accessory lifts. I'm looking for added strength and size, so it seems perfect for me..can't wait to start it in a few weeks.

It is a good program. Good luck

[Jisoku]

Why not do both? I've been hitting 1-3 top sets of 2-5 reps, then backing down in weight with higher reps. If I'm not feeling like going all-out, I sometimes go for rep records with a certain weight instead of going heavy. I gained a lot of size on 5x5 but it started going stale for me.

[Jasonk282]

size comes from enough volume and frequency in a week. How you determine that is different for each individual.