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View Poll Results: Best Rep Range

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  • Low reps; 4 - 6

    18 19.15%
  • Medium reps; 6 - 12

    55 58.51%
  • High reps; 12+

    5 5.32%
  • A combination of 2 or more rep ranges

    16 17.02%
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  1. #1
    HARDCORE K9icular's Avatar
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    Most productive rep range for Biceps?

    Just wondering what rep ranges you guys have found to produce the greatest growth for biceps, i have also started a new thread for Triceps, feel free to comment also.

    K9.
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  2. #2
    Performance Enhancer bigpump23's Avatar
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    like Lee Priest says, low reps, high volume
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  3. #3
    Purveyor of Press-ups. GGHT's Avatar
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    8-10 range, any more than that and I feel the weight as too light.
    Last edited by GGHT; 01-02-2005 at 10:12 PM.
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  4. #4
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    Originally Posted by GGHT
    8-10 range, any mroe than that and I feel the weight as too light.
    sing it brother
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  5. #5
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    Originally Posted by GGHT
    8-10 range, any more than that and I feel the weight as too light.
    definetely....

    although I usually stay between 6-10
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  6. #6
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    I dont see what harm it would do to vary the amount of volume and rep ranges you do... if anything, it would be beneficial because you force different muscle types to grow.

    theres no real answer to the question because as long put in the time and effort, you'll get the results.... however, thats not to say you can do anything. I think anything more than 20 reps wouldn't produce much growth. I personally use 3 rep ranges depending on how I feel. 4-7; 8-12; 13-20.
    Last edited by tAcOsALad; 01-02-2005 at 10:46 PM.
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  7. #7
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    i go up to 7reps but what really works is doing differnt exersizes every once in awhile it really shocks them to grow
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  8. #8
    Sheepdog #23 BigLarge's Avatar
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    I feel that 5-8 works best for me, but will occasionally go up to 10-12 for a change of pace.
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  9. #9
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    how do u guys know what works best?? i find it weird how ppl can know it, u may know a reigme that works but how do u know its the BEST for you? have u tried different rep ranges for say 3months a piece with diet and all being equal and compared the results? doubt it?
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  10. #10
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    Originally Posted by bigpump23
    like Lee Priest says, low reps, high volume


    Lee Priests acually says " Less than 8 reps I feel im not working the muscle enough, more than 8 reps I dont feel Im using enough weight."
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  11. #11
    Dreamer_ Apprentice Ricky_k's Avatar
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    Originally Posted by MrSinister
    how do u guys know what works best?? i find it weird how ppl can know it, u may know a reigme that works but how do u know its the BEST for you? have u tried different rep ranges for say 3months a piece with diet and all being equal and compared the results? doubt it?
    you talk to much, the guy is asking for advice people are giving it to him and your being a smart @rse hey lets not tell the newbies to stick at 8-12 reps or split their workouts etc lets do it your way give them 3 months to find out what is best for them
    duhhhh
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  12. #12
    Only one way to do this tiny.t's Avatar
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    What sinister was saying is that if you dont try something long enough with the same nviroment you will never know if the results are achieved could have/would have been any better.Another key factor is aswell that if you have been using low rep ranges for a long time (4-8) and you suddenly switch to a high rep range(9-20) then you are going to see results because it is placing the muscle under new stress and targeting the different fibres more.
    I think each rep range has its place,i like to switch it up though,although my preffered range is the 10 to 20 at the moment because i have done low range for so long.
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  13. #13
    HARDCORE K9icular's Avatar
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    Hey Guys, some good responses to my question here, but we're going off track a little bit.

    I asked for the rep ranges that YOU have found to PRODUCE MOST GROWTH for biceps. Not which rep range is universally accepted as the best, or how you should put your workouts together.

    I am by no means a 'Newbie' to Bodybuilding, so i am not asking for advice on the basics, such as which exercises should i use?

    I just wanted some PERSONAL OPINIONS on which rep ranges your guys have found to be best for you. Obviously if you havent been training very long, then you probably dont know yet, but for those who have been training for say 5 years +, then you probably do. I personally think that combination of more 2 or more rep ranges has produced the greatest results for me, but my arms are a weak point and so i now turn to others to find out their findings. By posting a POLL here, i can get an idea of what has worked for most, and then perhaps, what works for most will work for me. PERHAPS, not for sure.
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  14. #14
    Purveyor of Press-ups. GGHT's Avatar
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    Originally Posted by K9icular
    Hey Guys, some good responses to my question here, but we're going off track a little bit.

    I asked for the rep ranges that YOU have found to PRODUCE MOST GROWTH for biceps. Not which rep range is universally accepted as the best, or how you should put your workouts together.

    I am by no means a 'Newbie' to Bodybuilding, so i am not asking for advice on the basics, such as which exercises should i use?

    I just wanted some PERSONAL OPINIONS on which rep ranges your guys have found to be best for you. Obviously if you havent been training very long, then you probably dont know yet, but for those who have been training for say 5 years +, then you probably do. I personally think that combination of more 2 or more rep ranges has produced the greatest results for me, but my arms are a weak point and so i now turn to others to find out their
    findings. By posting a POLL here, i can get an idea of what has worked for most, and then perhaps, what works for most will work for me. PERHAPS, not for sure.
    Low reps, say 5-8.
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  15. #15
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by K9icular
    Just wondering what rep ranges you guys have found to produce the greatest growth for biceps, i have also started a new thread for Triceps, feel free to comment also.

    K9.
    There is no doubt that reps must be varied for overall growth. Different aspects of the muscle require different stimulation to grow.

    I used to train my bi's heavy all the time, they were strong but not big. Higher reps made them bigger and made the lower reps more effective.
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  16. #16
    Purveyor of Press-ups. GGHT's Avatar
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    Originally Posted by Defiant1
    Higher reps made them bigger and made the lower reps more effective.
    Interesting point. I tend to go higher reps when using dumbells for some reason.
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  17. #17
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    IMO 6-8 reps failure
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