Which is more suitable to build mass, doing lots of reps such as 12-15 or low like 6-8? And which order should I do the reps? Example: Starting 6 reps then 8 reps then 10 reps or doing the opposite?
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12-14-2004, 05:31 PM #1Power cannot last forever
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High reps or low reps for building mass?
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12-14-2004, 05:31 PM #2Registered User
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low reps heavy weight
15 y/o
height 5'6
Scivation Primaforce 12 week transformation contest
http://www.forum.bodybuilding.com/showthread.php?t=608609
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12-14-2004, 05:34 PM #3BEAST
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Yea..if you want mass do in range of 6-10 reps with heavy weight...if your looking for all strength you dont care about mass just do 3-4 reps on really heavy weight...
I like to go back and forth between these two schemes to get the mass+strength
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12-14-2004, 05:37 PM #4Registered User
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I just stated this in another thread. Don't let anyone tell you to only use a certain rep range to gain mass or a certain rep range to gain strength. Experiment, different people's muscle groups respond different to all kinds of rep ranges. For instance, people will tell you that anything higher than 12-15 is for endurance...when I know for a fact that my arms respond best to 15+ reps for muscle gain. However, someone else may feel that their arms don't respond to that high of reps and may respond best to only using 4-6 reps for their biceps and triceps. It's all individual. In general, I train with lighter weight and higher reps than the majority of people. I don't subscribe to the rep ranges that most people recommend, because I know differently for my own body.
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12-14-2004, 05:38 PM #5Power cannot last forever
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thanks for the response. But I'm kinda confused on in which order I should do the reps in each exercise. So should I start with 6 reps and go up or do 10 reps and go down?
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12-14-2004, 05:39 PM #6Registered User
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IF you want to fall into a certain rep range, I don't think it truly matters if you choose the weight and go up or go down. I doubt you're going to get the weight right the first workout anyway.
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12-14-2004, 05:49 PM #7Registered User
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USMuscle does that fairly high rep range you use work solely for your arms, or do you use it with other muscle groups too?
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12-14-2004, 05:56 PM #8Registered User
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I use a higher rep range in general for most muscle groups and I find this works a whole lot better for me. A general breakdown of the rep schemes for me is...
biceps/triceps - 15+
quads - 8 to 20+
hams - 12 to 20
calves - 12 to 15
chest - 10 to 15
shoulders - 10 to 15
lats (back width) 12 to 20
back thickness (deads, rows, things like that) at the very least 12, I NEVER go below that. Sometimes I go as high as 20. Keep in mind that I also go a little lighter with more reps because I have a lower back inpingement that forces me to do so.
forearms - 12 to 20
Those are just the rep ranges that work best for me, someone else may respond best to 4-6 for most muscle groups.
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