I've been hearing guys talk about the 10-12 rep range for optimal growth for years...but for me I notice the best results with really heavy lifting 3-5 reps. What works for you guys?
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03-08-2021, 04:39 PM #1
- Join Date: Jul 2009
- Location: Ann Arbor, Michigan, United States
- Age: 34
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Gymcells..at what rep range do you see your best gains?
540 pound deadlift
100 pound DB shoulder pressesx10\
225x28 barbell bench
405x10 deadlift
405 bench press
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03-08-2021, 04:40 PM #2
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03-08-2021, 04:41 PM #4
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03-08-2021, 04:58 PM #9
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03-08-2021, 05:02 PM #10
- Join Date: May 2010
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For strength? 4-6, for size? 8-12.
Currently cutting and doing high cardio workouts. 4-5 sets, 12 reps, with 45 second breaks inbetween. You don't use as much weight, but you burn more calories faster, and keep some semblance of muscle. Also good to change it up sometimes and do something else too. I'll throw in a 20 rep workout with light weight just to cause a burn and shock the muscle a little bit. Or a super heavy day with heavy ass sets all over the place to put a lot of strain on the muscle.*Mechanical Engineering Crew*
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03-08-2021, 05:07 PM #11
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03-08-2021, 05:10 PM #13
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03-08-2021, 05:14 PM #15
I do 5-12.
Usually swap it up simply because I enjoy it more.
Thursday was barbell bench for 3x5 with 265.
Today was dumbbell bench for 3x9 with 110s.
Planning to hit 3x5 with 270 on bench Sunday.
Mentally to me it always seems like there is more progress but a lot of that is it is just longer time periods in between doing the same exercise at same rep range.
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03-08-2021, 05:14 PM #16
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03-08-2021, 05:27 PM #17
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03-08-2021, 05:46 PM #20
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03-08-2021, 05:50 PM #21
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03-08-2021, 06:11 PM #22
It's not about rep range. It's about 2 things 1) Is the resistance sufficient to stimulate muscular growth 2) How much total volume did you do i.e. how many pounds did you actually move. Provided that the weight is challenging enough, it does not matter if you do 5 sets of 12 or 60 sets of 1. Same volume=your muscles did the same amount of work. And therefore you get the same amount of growth.
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03-08-2021, 06:17 PM #23
Some muscles I hit heavy for low reps, others I do lower weight with really slow reps.
Slow reps for calves, glutes, traps- those muscles are very strong and really only respond to 'time under tension'.
For the other muscles I generally go for 3-8 reps waist down, 8-12 reps waist up.The billionaire and the beggar both have 24 hours in a day.
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03-08-2021, 06:19 PM #24
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03-08-2021, 06:20 PM #25
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03-08-2021, 06:20 PM #26
There is more to it than rep ranges. For me personally I work up to a heavy rest/pause set of 8. Fast concentric, 4 second eccentric and 2 count pause at the stretched part of the rep. I get as many out with good form as I can, rest a few seconds then get back to work till I hit all 8. Usually, in 1-3 sets, but if I get all 8 without rest 2 weeks in a row I up the weight.
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03-08-2021, 06:38 PM #27
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