Natties who train in the 3-6 rep range vs natties who train in the 10-20 rep range

[gesten]

Post in here

We can see who has the best Avis and can put an end to the debate of which rep range is best

I personally do both cause i can’t decide which is best, I’d honestly rather just focus on one though

https://m.youtube.com/watch?v=8elPz4kufW4

Also this guy says some true stuff, he says he notices dudes who train strictly low reps have more hard/dense muscle (but lack volume and size) where as dudes who train for hypertrophy, have more volume and size and shape to the muscle (but lack hardness)

So which is it, high reps or low reps for muscle for natties?

[ErnieMccracken]

But what I just want to build LEAN muscle, OP? I'm not trying to look like prime Ronnie Coleman.

[gesten]

But what I just want to build LEAN muscle, OP? I'm not trying to look like prime Ronnie Coleman.

You’re not ganna get anywhere near Ronnie Coleman as a natural not sure if troll

You won’t even get anywhere near Ronnie Coleman if you’re enhanced to the gills lmao

[GlassMoon]

lol @ lifting in 2021

[Techriding101]

Easier to do more volume if you get strong first

[Dogkrack]

10-12 rep master race

[bishdipbrah]

Heavy 3-6 for the main compounds like squat bench dead. I feel like the higher load and muscular damage it causes still gives you that narly dense look, obvi within reason being natty.
I do feel like high loads, given the right circumstances, are invaluable as a natty doe. I wasn't natty for ever but a good 7-8 years or so. Plus if nothing else it helps monitor ya progress, as to whether ya progressing/regressing more so than visual appearance

Also word of advice if your in it for a while,
Don't use high loads for bi's, delts or weighted pull ups... ya elbows will be smoked well before you have an impressive set of them

[SleepWithFan89]

Just do heavy compounds

And fuk around in the gym doing machines and curls the rest of the time srs

[POTA]

Gotta do both as a natty. Juicers can get hypertrophy out of low reps.

Barbell rows, for example.
135 x30
225 x20
315 x12
405 x6

Drop sets after last heavy set are a great addition too

[Pumpinmirin]

4x6 then drop 25% and bang out 2x12.

[GaryRidgway]

Most probably do both. It really depends on the muscle/lift.

[AdvancedDreamer]

Heavy 3-6 for the main compounds like squat bench dead. I feel like the higher load and muscular damage it causes still gives you that narly dense look, obvi within reason being natty.
I do feel like high loads, given the right circumstances, are invaluable as a natty doe. I wasn't natty for ever but a good 7-8 years or so. Plus if nothing else it helps monitor ya progress, as to whether ya progressing/regressing more so than visual appearance

Also word of advice if your in it for a while,
Don't use high loads for bi's, delts or weighted pull ups... ya elbows will be smoked well before you have an impressive set of them

my man, he said natties.

also OP, why not both?

[SwagMorris]

I lift strictly 7-9 rep range

[Workout4ever]

5-8 first sets then 8-10

strength then hypertrophy

heavier on compounds, moderate on isolations

[Kewbrah]

not sure if troll

You must be really new here!

[Kewbrah]

Ideally both, but failing that high reps if you want to build muscle.

[umadbroski]

IMO once you developed your base there is no point of continuing lifting in the lower rep range unless you are trying to be a powerlifter, the risk to reward ratio is not good, a lot of chances to get injured.

High reps with controlled movement, focusing on form and mind muscle connection (once you already developed your genetic potential strenght base)

[Squidbrah]

I do 10-15 reps. Push-ups and pull-ups only crew!

[IronKrazy]

5-8 first sets then 8-10

strength then hypertrophy

heavier on compounds, moderate on isolations

How many sets of each? And then how often do you repeat that kind of volume?

[umadbroski]

It's more time efficient for natties to train with heavy weight. To induce stimulus to grow, natties must train with weight 70% of their 1rm, or get close to failure with high reps. Enhanced individuals can start inducing hypertrophy at 30% of their 1rm.

High reps are more useful for enhanced athletes.

not really, what matters is effort.

The same amount of effort can be achieved with low and high reps.

I do agree that low reps low sets are more time efficient, however the risk of injury its also higher.

[Shortfuze]

For bulk (per exercise)
1x15 @ 50% of 1rm
2x10 @ 65% of 1rm
3x5 @ 80% of 1 rm

For cut (per exercise)
3x15 @ 50% 1rm
2x10 @ 65% 1rm
1x5 @80% 1rm

The Kiss workout

[ScramFranklin]

That video is retarded.

I got my physique from powerlifting routines. Lower reps on my first several compound movements, moderate to high reps on secondary/accessory movements.

[zarathu5tra]

Good programs include both in different blocks. Weeks of strength then weeks of hypertrophy to offload joints and cns for injury prevention.

Ultimately as a natty you don't want to overtax your system and get burnt out. This will make u plateau and feel **** cuz ur gains will be absent.

[AdvancedDreamer]

not really, what matters is effort.

The same amount of effort can be achieved with low and high reps.

I do agree that low reps low sets are more time efficient, however the risk of injury its also higher.

man thats just semantics. effort = how close to failure youre taking the set. why would you do a set of 30 reps to failure, burning more glycogen and increasing cortisol, when you could just lift heavier and fatigue the muscles for less reps, glycogen and cortisol?

[BeginnerGainz]

I stay in 5-6 range for squats, deadlifts, rows and chest press, and the 6-8 range for DB presses, lat pulldowns, single leg work, back extensions and goblet squats. Isolations are always after for sets of 8 and I go by feel for that particular day (although I don’t do many isos anymore)

[IronKrazy]

For bulk (per exercise)
1x15 @ 50% of 1rm
2x10 @ 65% of 1rm
3x5 @ 80% of 1 rm

For cut (per exercise)
3x15 @ 50% 1rm
2x10 @ 65% 1rm
1x5 @80% 1rm

The Kiss workout

Not sure if SRS but if SRS thanks.

[orangetide]

5/3/1

[DavidL913]

myofibrillar hypertrophy vs sarcoplasmic hypertrophy

Do both for optimal gains (generally I'd focus on the lower reps /w the big compounds)

Bodybuilding ranges 8-12 reps. 15+ reps seems excessive. But good for some burnout sets and pump. Makes sense to do higher reps with legs as well as they are bigger muscles.

[leoric1997]

natties who don't train at all

why lift when it's all about the face

[ElSexisimo]

I do 3-6 rep range (except for squats sometimes). 42 years old.