I’ve heard that muscle can be built with anywhere from 6-30 reps, and I usually train in the 6-15 rep range (depending on exercise). However I’ve noticed on Instagram and social media most fitness influencers or bodybuilders don’t go that high, they stay in the 8-12 rep range for all exercises.
Am I wasting my time by working in the 12-15 rep range, and would my results be better by not going above 12 reps (nutrition is where I need it to be)
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Thread: Rep ranges
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02-08-2021, 06:36 AM #1
Rep ranges
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02-08-2021, 07:02 AM #2
- Join Date: Jan 2015
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Let's remember most social media "bodybuilders" ect are all very joocey, on bro splits and are not very smart gym rats.
Take their info with a huge pile of salt.
That's being said... So long as ur doing must of your work in the 3-30. 6-15. 8-12 it really doesn't matter for Size. Fairly close to failure (within 3 or 4 reps) each set will be essentially as good as any other
I like 8-15 rep sets for hyp biased lifts my self. Seems to be the most time efficient and least stressful on my JointsFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-08-2021, 07:11 AM #3
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02-08-2021, 07:49 AM #4
I never go over 8 reps (10 reps as a warm up). I get good size and strength gains from that range.
Quad and chest compounds get 1x10@50%, 1x8@75% then 2x5-6 at working weight.
Ham and glute and back compounds get 1x10 as a warm up and 2 sets of 8.
Isolations for calves, abs, bis and tris get 2x8 and light paused upper back work at the end of every workout gets 2x6.Last edited by BeginnerGainz; 02-09-2021 at 03:00 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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02-08-2021, 08:06 AM #5
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02-09-2021, 02:50 PM #6
I only do 5-8 reps and more for calves/abs. I've found 5-8 reps perfect for not having stamina affected too much on compound movements. Most importantly the rep range will vary according to what muscle you're training and what exercise you're doing. Try doing 8-12 reps 0-1 RIR on weighted chin ups, you'd get winded like crazy. Barbell curls...not so much
"The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
"Simplicity is the ultimate sophistication." -Leonardo da Vinci
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02-10-2021, 02:00 AM #7
I personally think every rep range has its benefit. I utilize rep ranges as low as 1-3 rep maxes and as high as 12-15 (occassionally higher on some exercises) with the goal of building muscle and strength. With my hypertrophy focused sets mostly being in the 8-12 range.
- Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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02-10-2021, 04:53 AM #8
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Like the 1-3s
^ I think that developing the skill of high % low rep sets of free weight movements is beneficial to performing them at lower % higher reps with more control to help you avoid compensation patterns and not actually using the muscle you IntendFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-10-2021, 05:37 AM #9
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02-11-2021, 09:19 PM #10
I prefer going to failure cause it's simpler(less math) to program and I get a complete feeling from it, so i'm not a rep range fan per se. If I was to use rep ranges though, i'd go with 6-10 on compounds, 16-20 on isolations, 1-5 on olympic lifts. At first that was what I stuck to, and I loved how I responded under that.
Last edited by TheShadowMan; 02-11-2021 at 10:18 PM.
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02-12-2021, 04:34 AM #11
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02-12-2021, 06:50 AM #12
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02-12-2021, 07:24 AM #13
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02-12-2021, 07:45 AM #14
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02-12-2021, 10:29 AM #15
- Join Date: Jan 2015
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Dumbell rack works too matey. You still rest between sets. And have plenty of time to rerack and grab the next set.
25s x10
30s x8
35s x6
30s x15.
Even if the reps aren't many on it doesn't matter..
The principle of ramping up the weight and lowering the reps works regardless.. Then u do a lighter set for reps.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-12-2021, 11:06 AM #16
I mean, I could always do that... or at least give it a shot. It's not the reracking time that concerns me, but the 5lb jumps available and, perhaps, the off-chance of weights being unavailable since I wouldn't be hoarding 4 different sets of DBs.
I was thinking more like:
40*10
42.5*8
45*6
35*15
Your example definitely would work, though. I think I'd swap the 25s and the 30s... going 30->35->40->25, although I'd have to play around with it to figure it out.
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02-12-2021, 11:16 AM #17
Ego hit the nail on the head, so don’t overthink it. The weights are based off your 6 rep set, which is 100%. Vince was a fan of resting “in the amount of time it took to draw 6 deep breaths, but I usually wait 1-3 mins depending.
10@50%
8@75%
6@100%
15@35%
(Or as close to those numbers as you can get)
And yes....it was really funAge: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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02-12-2021, 11:26 AM #18
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02-12-2021, 12:02 PM #19
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02-12-2021, 12:04 PM #20
I'm just using the theoretical maximums as guidance for potential. I'd be surprised if I could actually lift 35 lbs 15 times by the 4th set.
Judging by what BeginnerGains said Vince recommended, you ease up to maximal effort by the 3rd set and then, I'm guessing, that 4th set is to really fatigue the muscles since it goes moderate to harder to hardest to relatively easy.
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02-12-2021, 01:40 PM #21
The way I do my pyramids is one of two ways, and the majority of my sets / exercises are set up with a pyramid rep scheme.
Method #1 Increase weight and decrease reps accordingly
x12, x10, x8, x6, x3, x1
More Variations
x12, x10, x8, x5, x5, x5, x3, x1
x12, x10, x8, x6
x12, x10, x8, x8, x6, x3, x1
There's a lot of different things you can do.
Sometimes I may do a set of 15 before the set of 12, not always though.
Method #2
Start heavy with less reps and decrease weight and increase reps. Same rep scheme basically but in reverse. If you start heavy though you defintely need to be warmed up beforehand.- Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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