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Thread: Rep ranges

  1. #1
    Registered User egsiue's Avatar
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    Rep ranges

    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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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by egsiue View Post
    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)
    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 Joints
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    Registered User egsiue's Avatar
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    Yeah, and my sets in the 12-15 rep range are always finisher exercises, so the bulk of my workouts are in the 8-12 rep range.

    Thanks.
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    Registered User BeginnerGainz's Avatar
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    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.
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    Originally Posted by BeginnerGainz View Post
    I never go over 8 reps. 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.
    Sits perfectly in the range spread 😉👌
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    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
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    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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    Unregistered User MyEgoProblem's Avatar
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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 Intend
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    Registered User paulinkansas's Avatar
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    I'm 53 and never do less than 12 and don't go much over 20. When I was 20, 10 might have been the most reps I'd do. The normal range was probably 5-8. You don't get older, you get wiser.
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    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.
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    Registered User BeginnerGainz's Avatar
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    Just gave the classic Gironda 10-8-6-15 rep scheme a try yesterday and I have to say, I’m a fan. I’m gonna run it a while.
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    Registered User kharneth's Avatar
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    Originally Posted by BeginnerGainz View Post
    Just gave the classic Gironda 10-8-6-15 rep scheme a try yesterday and I have to say, I’m a fan. I’m gonna run it a while.
    How do you manage the weight and rest intervals with that? I basically already do 10-8-6 on many of my lifts as I'm working towards 10-10-10, but I can't imagine knocking out 15 reps with the same weight I already did 10-8-6 on unless it was much lighter.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by kharneth View Post
    How do you manage the weight and rest intervals with that? I basically already do 10-8-6 on many of my lifts as I'm working towards 10-10-10, but I can't imagine knocking out 15 reps with the same weight I already did 10-8-6 on unless it was much lighter.
    Its ramp up (some call it a pyramid) then a backoff. Not straight sets

    100*10
    110*8
    120*6
    80*15

    Example. Numbers pulled out of my ass.
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    Registered User kharneth's Avatar
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    Originally Posted by MyEgoProblem View Post
    Its ramp up (some call it a pyramid) then a backoff. Not straight sets

    100*10
    110*8
    120*6
    80*15

    Example. Numbers pulled out of my ass.
    Oh, thanks! That does sound fun. I'd need incremental weights instead of the dumbbell rack at the gym for that, or perhaps a barbell.
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    Originally Posted by kharneth View Post
    Oh, thanks! That does sound fun. I'd need incremental weights instead of the dumbbell rack at the gym for that, or perhaps a barbell.
    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.
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    Registered User kharneth's Avatar
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    Originally Posted by MyEgoProblem View Post
    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.
    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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    Registered User BeginnerGainz's Avatar
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    Originally Posted by kharneth View Post
    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.
    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 fun
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    Interesting. Thanks!
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by kharneth View Post
    I was thinking more like:

    40*10
    42.5*8
    45*6
    35*15
    You're usually trying to hit a certain level of effort with each set with this method. Unless you have a good feel for the weights or a good program, you shouldn't lock both the weights and reps.
    I can tell time. Time cannot tell me.

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    Originally Posted by TolerantLactose View Post
    You're usually trying to hit a certain level of effort with each set with this method. Unless you have a good feel for the weights or a good program, you shouldn't lock both the weights and reps.
    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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    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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