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 #1Registered User
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Gymcells..at what rep range do you see your best gains?
540 pound deadlift
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225x28 barbell bench
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405 bench press
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03-08-2021, 04:40 PM #2Banned
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8-12
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03-08-2021, 04:40 PM #3Registered User
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15-20
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03-08-2021, 04:41 PM #4Registered User
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8-12 with the third set usually nearing failure around rep 6.
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03-08-2021, 04:41 PM #5
bout 350 ded fukkn srs
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03-08-2021, 04:41 PM #6Iron Snowflake
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Take this trash to the Exercise forum, we here to misc
I don't know either lol
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03-08-2021, 04:42 PM #7Registered Goomba
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12-15 seems to be the sweet spot (Ded fkn Srs)
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03-08-2021, 04:42 PM #8Discipline&Determination
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After you have a good solid base.
All of them.
Srs tho. Gotta switch it up babe.Distal Biceps Tendon tear crew. (07/15/19)
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03-08-2021, 04:58 PM #9Registered User
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Heavyish rep range 5-8 for the base of workout.
Then at the end of workout add some lighter high rep sets.^^^()()GERMANIC CREW()()^^^
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03-08-2021, 05:02 PM #10Breaker of Gains
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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 #11Registered User
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12-8. recently started doing more sets of 15 though after watching bigger by the day.
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03-08-2021, 05:09 PM #12Registered User
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none. so i do them all, srs.
do singles
do 2-5
do 5-8
do 8 -12
do 12-20
variety is the spice of lifethe above post is not serious and is for entertainment purposes only.
Thanks for your time.
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03-08-2021, 05:10 PM #13Registered User
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All of the above
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03-08-2021, 05:10 PM #14الحمد لله رب العالمين
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6-12
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03-08-2021, 05:14 PM #15Registered User
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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 #16ProudOfYourBoy
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Depends on body part. Quads seem to be 10-20 unfortunately. Chest 3-6 lots of sets.
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03-08-2021, 05:27 PM #17dadbod on lock
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5-7 on compounds 15-20 on isolations... Makes no fukkin sense but it's true.
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03-08-2021, 05:40 PM #18Forever aBOARD
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8-12 reps are my preferred range.
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03-08-2021, 05:44 PM #19Registered User
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4-6
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03-08-2021, 05:46 PM #20Registered Bigot
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>= 1
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03-08-2021, 05:50 PM #21ACL Slater
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5-10
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03-08-2021, 06:11 PM #22Registered User
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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 #23Registered User
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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 #24Registered User
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Idk man I use different rep ranges pretty much every workout
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03-08-2021, 06:20 PM #25Banned
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What kind of gains? Muscle mass? Strength?
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03-08-2021, 06:20 PM #26Registered User
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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 #276’2 225 lean
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I switch it up
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