Just wondering what rep ranges you guys have found to produce the greatest growth for biceps, i have also started a new thread for Triceps, feel free to comment also.
K9.
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View Poll Results: Best Rep Range
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- 99. You may not vote on this poll
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Low reps; 4 - 6
19 19.19% -
Medium reps; 6 - 12
59 59.60% -
High reps; 12+
5 5.05% -
A combination of 2 or more rep ranges
16 16.16%
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01-02-2005, 01:36 PM #1
- Join Date: Oct 2004
- Location: Uk, North East....You'll find me in the Freeweights section!!!!
- Age: 39
- Posts: 551
- Rep Power: 252
Most productive rep range for Biceps?
"Everybody want to be a bodybuilder........but dont nobody wanna lift this heavy ass weight!....Lets go!!! i'll do it though!!" Ronnie Coleman.
"Thats about...............15........hundered, thats 35, 45lb plates...so its LIGHTWEIGHT BABY!!" Ronnie Coleman.
"Come on diesel, for the Mass!!!" Dorians training partner
"I have no special talents. I am only passionately curious" Albert Einstein.
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01-02-2005, 03:55 PM #2
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01-02-2005, 03:57 PM #3
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01-02-2005, 10:11 PM #4
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01-02-2005, 10:30 PM #5
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01-02-2005, 10:42 PM #6
I dont see what harm it would do to vary the amount of volume and rep ranges you do... if anything, it would be beneficial because you force different muscle types to grow.
theres no real answer to the question because as long put in the time and effort, you'll get the results.... however, thats not to say you can do anything. I think anything more than 20 reps wouldn't produce much growth. I personally use 3 rep ranges depending on how I feel. 4-7; 8-12; 13-20.Last edited by tAcOsALad; 01-02-2005 at 10:46 PM.
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01-02-2005, 10:46 PM #7
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01-02-2005, 11:47 PM #8
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01-03-2005, 12:06 AM #9
- Join Date: Mar 2004
- Location: Melbourne - Australia
- Age: 40
- Posts: 14,485
- Rep Power: 1776
how do u guys know what works best?? i find it weird how ppl can know it, u may know a reigme that works but how do u know its the BEST for you? have u tried different rep ranges for say 3months a piece with diet and all being equal and compared the results? doubt it?
My journal http://forum.bodybuilding.com/showthread.php?t=5662511
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01-03-2005, 01:41 AM #10
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01-03-2005, 02:19 AM #11
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01-03-2005, 05:14 AM #12
- Join Date: Oct 2004
- Location: Donny,South Yorkshire
- Age: 22
- Posts: 787
- Rep Power: 295
What sinister was saying is that if you dont try something long enough with the same nviroment you will never know if the results are achieved could have/would have been any better.Another key factor is aswell that if you have been using low rep ranges for a long time (4-8) and you suddenly switch to a high rep range(9-20) then you are going to see results because it is placing the muscle under new stress and targeting the different fibres more.
I think each rep range has its place,i like to switch it up though,although my preffered range is the 10 to 20 at the moment because i have done low range for so long.Why does **** have HIT in it?
FINALLY LIFTING AGAIN!!!PROPERLY!!!LETS ADD SOME BEEF!!
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01-03-2005, 07:22 AM #13
- Join Date: Oct 2004
- Location: Uk, North East....You'll find me in the Freeweights section!!!!
- Age: 39
- Posts: 551
- Rep Power: 252
Hey Guys, some good responses to my question here, but we're going off track a little bit.
I asked for the rep ranges that YOU have found to PRODUCE MOST GROWTH for biceps. Not which rep range is universally accepted as the best, or how you should put your workouts together.
I am by no means a 'Newbie' to Bodybuilding, so i am not asking for advice on the basics, such as which exercises should i use?
I just wanted some PERSONAL OPINIONS on which rep ranges your guys have found to be best for you. Obviously if you havent been training very long, then you probably dont know yet, but for those who have been training for say 5 years +, then you probably do. I personally think that combination of more 2 or more rep ranges has produced the greatest results for me, but my arms are a weak point and so i now turn to others to find out their findings. By posting a POLL here, i can get an idea of what has worked for most, and then perhaps, what works for most will work for me. PERHAPS, not for sure."Everybody want to be a bodybuilder........but dont nobody wanna lift this heavy ass weight!....Lets go!!! i'll do it though!!" Ronnie Coleman.
"Thats about...............15........hundered, thats 35, 45lb plates...so its LIGHTWEIGHT BABY!!" Ronnie Coleman.
"Come on diesel, for the Mass!!!" Dorians training partner
"I have no special talents. I am only passionately curious" Albert Einstein.
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01-03-2005, 03:47 PM #14
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01-03-2005, 03:50 PM #15Originally Posted by K9icular
I used to train my bi's heavy all the time, they were strong but not big. Higher reps made them bigger and made the lower reps more effective.
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01-03-2005, 03:52 PM #16
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01-03-2005, 03:57 PM #17
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