body parts that respond better to higher rep ranges than lower reps?

[musc1emadness]

I heard quads, delts, biceps respond better to high rep ranges (12-15). Is this true and are there other parts that should be trained this way as opposed to low reps for chest/back/glutes?

[TolerantLactose]

Yes.

[Strawng]

Yup, also abs

[air2fakie]

You're talking about certain isolation exercises, not "body parts". Quads, delts & biceps respond well to lower reps when they're involved in compound movements.

[RapidFail]

I'd say that's largely true, but it's also different from individual-to-individual. While soreness and pump aren't the most reliable indicators of growth, they often go hand-in-hand. Personally, my chest grows best from higher rep bench press and AMRAP push ups, while low reps tend to hurt my shoulders more than anything else. Same goes for bis and tris - heavy weight just hurts my elbows, while lighter weight and high reps get them properly sore (although relatively heavy close grip bench have grown my triceps more than anything).

[BeginnerGainz]

No. Just…no.

The only thing you get by doing high reps, for the sake of doing high reps, is more peripheral fatigue. Which is going to make recovery that much harder.

[RapidFail]

No. Just…no.

The only thing doing high reps like that, for the sake of doing high reps, is more peripheral fatigue. Which is going to make recovery that much harder.

It depends how high reps you're talking about - and on the exercise, of course. Everyone responds somewhat differently and muscle groups differ as well. 12-15 reps is high for squats, deadlifts, RDLs etc - but I'd consider that moderate reps for training arms, calves etc.

[BeginnerGainz]

It depends how high reps you're talking about - and on the exercise, of course. Everyone responds somewhat differently and muscle groups differ as well. 12-15 reps is high for squats, deadlifts, RDLs etc - but I'd consider that moderate reps for training arms, calves etc.

You’re doing high reps for calves? Are you doing that weird bouncy thing the “calves are all genetics” bros are doing?

Heavy ass pressdowns and French presses have built big triceps for decades. No need to treat them with kid gloves. Unless you’re using bands to build work capacity. I’d go super high reps with that, 50-100.

[RapidFail]

You’re doing high reps for calves? Are you doing that weird bouncy thing the “calves are all genetics” bros are doing?

Heavy ass pressdowns and French presses have built big triceps for decades. No need to treat them with kid gloves. Unless you’re using bands to build work capacity. I’d go super high reps with that, 50-100.

I train in my home gym so I don't have access to pressdowns, but close grip bench in the 6-12 rep range has probably grown my triceps more than anything else. Skullcrushers I need to stay around 15 reps for the first set, much lighter and it's all elbow pain and little tricep stimulation. Same goes for the French Press and other overhead extensions.

I've done calf raises in different rep ranges and have generally found 10-25 reps works best for me. I do them nice and slow on the eccentric and with a full ROM. Calves certainly seem to be largely determined by genetics, but they can still grow like any other muscle - mine used to be pathetic and are actually half-decent now.

[FatBallz]

I'm a believer in 8-12 for compounds and 10-15 for isolations (for hypertrophy)

[air2fakie]

There's no need to stick to any particular rep range for any exercise over time or even on different days in the same program, and there often may be a benefit to switching it up. But people should do whatever they feel works for them best or prefer for other reasons.

[SuicideGripMe]

I'd argue most people say isolations are better in the higher rep ranges is because it lessens the load therefore lessens the joint wear and tear (if form is tight).

Compounds with higher reps tend to work the aerobic system too hard on some people so they can't reach a good muscle stimulus.

Also, going too heavy on isolations tends to minimize the mind muscle connection SOME people are seeking.

But none of this is written in stone. I'd argue GENERALLY (not always) compounds stay to the lower end while isolations should go towards the higher end.

Just get a mix of everything and cover your bases... Do different movements with different set/rep protocols. See what works for you.... I have friends that swear by doing five sets of 20 on squats and I swear by doing 20 sets of five.