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View Poll Results: How many reps for bench press to build mass?

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  • 1-3

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  • 3-5

    38 19.29%
  • 6-8

    105 53.30%
  • 8-10

    36 18.27%
  • 10-12

    13 6.60%
  • >12

    5 2.54%
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  1. #1
    Registered User JohnnyBravo's Avatar
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    Chest - how many reps for mass building?

    taking in consideration the bench press, how many reps do you consider effective to stimulate the mass building?

  2. #2
    Member Mr. Omlette's Avatar
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    This poll is redundant, first off variety is best and second you ignore amount of sets/rep speed and the fact that people respond differently to different rep ranges.

  3. #3
    Registered User JohnnyBravo's Avatar
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    ignore the sets and the speed and consider them as *normal*. I am interested how other train using this exercise.
    the poll is not quite redundant only in case you keep the same amount of reps/set

  4. #4
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  5. #5
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    If one rep range was more effective than other ranges, everybody would be doing the same amount of reps per set.
    neg reds on sight crew

  6. #6
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    find your own rep range but for me its 6-8....

  7. #7
    Senior Member jus4kix69's Avatar
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    I like the 6-8 rep range as well. I've tried 3-5 reps before too, but my strength improved more in the 6-8 range.

  8. #8
    Mediocre Member Jef-El's Avatar
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    Originally posted by Mr. Omlette
    This poll is redundant, first off variety is best and second you ignore amount of sets/rep speed and the fact that people respond differently to different rep ranges.
    HUGE bump

  9. #9
    Senior Member cmb's Avatar
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    I used to do 10, then after messing around with more weight, I find that 6-8 works better for putting on size.
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  10. #10
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    redundent really dosn't describe this thread at all...
    although 10 reps is listed twice and THAT is redudnent
    and, that is what I want to vote 10 reps
    should I sa 8-10
    or 10-12
    decisions decisions...
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

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  11. #11
    Registered User INTENSE58's Avatar
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    Post

    I'm gonna quote Arnold for just a minute... It all depends on what kind of strength you're trying to build. If you rep out 315lbs 15 times and you do four sets of that, that will make you good at repping weight, but if you get down to the 8-12 rep range, you build up a little strength and muscle mass. However, once you get into powerlifting reps, you get to wear muscle mass isn't the primary target and moving weight is.
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  12. #12
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    six to the iz-eight

  13. #13
    Registered User jino's Avatar
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    Tried them all... I seem to respond best with 4-6 reps.
    Last edited by jino; 02-17-2004 at 07:45 PM.

  14. #14
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    8-10 for me
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  15. #15
    Registered User JohnnyBravo's Avatar
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    thanks for voting, I needed an overview.

    I use to train with 3-5 reps and I'm doing "ok" but maybe it will be better to try with 6-8 as the most majority (I tried that in the past but without gains maybe due to other factors like food and overtrain)

    sorry for the redundance if you train with a precise number of reps...I was thinking you'll choose a range you're using for the first set and the last set for example (the range you're always trying to keep)

  16. #16
    Shutup and lift...bitches Wheelies's Avatar
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    Originally posted by Rocky_Maivia
    If one rep range was more effective than other ranges, everybody would be doing the same amount of reps per set.
    There are more effective rep ranges . Thats the whole point of this thread, no one will ever agree what the most effective one was. If we we all knew this, there would be no point in discussing it.

  17. #17
    Yay I'm back :) zall's Avatar
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    Originally posted by Rocky_Maivia
    If one rep range was more effective than other ranges, everybody would be doing the same amount of reps per set.
    That is if everyone knew what they were doing, which most folk in the gym dont (I don't mean you BTW )

    I have seen people doing 1 quarter rep up to 60 reps!, no joke
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  18. #18
    Member Kid Loops's Avatar
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    do sets of 8-6-4 for size and strength for chest exercises...

    it will work provided that you do them slowly, controlled, and with good form...
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  19. #19
    Fallen to Ruin Tim's Avatar
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    I generally do 4 - 8 reps. I increase the weight I work out with once I can do 8.
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  20. #20
    Member medline's Avatar
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    I read somewhere that if you do more reps 12-15, it will help your endurance, but if you do less, say 6-8 that will help out your strength.

  21. #21
    Shutup and lift...bitches Wheelies's Avatar
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    Originally posted by medline
    I read somewhere that if you do more reps 12-15, it will help your endurance, but if you do less, say 6-8 that will help out your strength.
    You are on the right track. Higher rep ranges incorporate more slow twitch/ endurance muscle fibers, while the lower rep range 4-8 uses more fast twitch muscle fibers. Fast twitch muscle fibers have the largest capacity for growth, so its better to target them. Both rep ranges will incorporate every type of muscle fiber to an extent though. Not to say you wont grow off higher rep ranges, but you typically wont grow as fast or gain as much strength.

  22. #22
    Registered User flexster's Avatar
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    The next question, atleast for me is, do you go to failure within the rep range or do you leave alittle in the gas tank?

  23. #23
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    I personally like 6-8 reps because muscle growth is directly related to overload and time under tension and sometimes it just doesnt seem to me like 3-5 reps puts enough time under tension on the muscles unless you do your reps really slow.

    I usually prefer 6-8 reps on all of my bigger movements, squats, presses etc... and 8-12 on isolation movements, such as lateral raises, hamstring curls, extensions, etc...
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  24. #24
    Shutup and lift...bitches Wheelies's Avatar
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    Originally posted by flexster
    The next question, atleast for me is, do you go to failure within the rep range or do you leave alittle in the gas tank?
    I go to positive failure, I take the set until I know I wont be able to complete another rep without help. Once in a while Ill need a slight tap, but that should be a rare occasion. I am getting stronger almost every week too.

  25. #25
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    Every person is different let's leave it at that....I'm a great example when i was young i wanted to be big and my father told me to lift heavy eat a lot and i would see a lot of muscle gain. I lifted heavy and ate a lot and yes i got results...but it wasn't until i started focusing more on my form and doing 10-12 reps slow and controlled with great focus that i saw incredible gains...it all depends on the person but my honest opinion is stick to the 8-12 rep range in all sets..its sad but usually every single person who isn't quite experienced with bulking (and even some who "think" they're experienced) will generally have piss poor form when performing low rep exercises...each rep should be slow speed focusing all your strength onto the muscle/muscles being worked...I've seen guys at the gym doing bench press with a ridiculous amount of weight (I used to be one of them) not even letting the bar come close to their chest.

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