high reps vs low reps

[bigga1234]

is everybody different? I mean do some people respond better to reps as in 6 to 10 or or some 15 to 20? And i mean if u respond better to lower reps should u use jus a lil less weight, as in 5 pounds less? because when i did 20 reps and used 10 pound dbs for my tricep extensions they grew. but ever since i used 15 pound dbs and 10 reps, they ve gotten smaller. so wuts wrong?

[USMuscle9403]

Yes absolutely, everyone is different...which is why I'm a little tired of hearing that so and so rep range is only good for strength, another is only good for hypertrophy and another is only good for endurance. IMO, that's bull****. I, as well as many others, are able to build muscle AND strength with many different rep ranges for different bodyparts. For instance, I find that much higher reps, 12-15+ even, build mass and strength in my biceps and triceps better than any other rep range I've tried. According to some 'gurus' though, this rep range is only good for endurance. My shoulders seem to respond better to a higher rep range, as well. Hell now that I think about it, I tend to use high reps in general.

[bigga1234]

thanx usmuscle any1 else?

[timbo81]

Ya it's not hard to combine low and high reps into a routine, just cycle between them

[ixnys]

I believe you can lift heavy with less reps (8-10) or lighter with more reps (12-15) and still get a good workout either way. I tend to do the latter. The first set I do 15 reps and by the third set I might only be able to get 10-12 reps. There is also less risk of injury involved in lighter weights. It's all about form and really honing in on targeting the muscle when doing the exercise.

I've found that when I lift lighter (12-15 reps) I feel more of a BURN during the last few reps, whereas if I live heavy and by rep 8 I'm at failure I don't feel the same burn...I can no longer lift the weight, but it doesn't burn the same way as when you start to hit failure on rep 12-15 from a lighter weight.

Here's an example of how I blend heavy vs. light lifting for triceps.

I might do 15 reps of skull crushers or rope pushdowns and then go right into dips where I might be able to do 12-15. Though by the third set, dips are going to become difficult and I might only be able to do 8 reps. So I'm obviously fatiguing the muscle by that point.

[IGF]

All reps add muscle (and yes, that includes 1-6 and even as high as 20). Even reps higher than 20 could be utilised by an experienced BB'er because they have been training their fast twitch so much for the last 7+ years that a little direct slow twitch work could add half an inch.

[tp_88]

I often do singles or tripples for example bench, deads, squats and that "kind" of exercises. Normally I do around 4-6 reps. In basic exercises I don't often go over 6..

[eggy_wont_grow]

some routines, like HST, make use of a range of reps, ie;15, 10 and 5 reps. and although i havent followed a HST routine, those that have said it gives results.

got rep ranges that work?

[Need2BeBig]

I dont say, or even think about what rep range im gonna work in...i just get in the gym and go by instinct, if i feel like doing a high rep day...ill do it, and vice verse with low reps