Diff reps for diff body parts?

[Deleted member 123722]

Does anyone train different rep-ranges for diff body parts?

I've read that some people believe certain body parts, like delts need higher reps volume to respond, whereas hamstrings you can go heavier and lower reps?

 

[T&H]

Does anyone train different rep-ranges for diff body parts?

I've read that some people believe certain body parts, like delts need higher reps volume to respond, whereas hamstrings you can go heavier and lower reps?

For bigger muscles like chest and back, I stay in the 6-9 rep range and smaller ones like delts, bis, tris I do 9-12. Calves 12-15.

All of my sets are to or one rep short of failure. Never had a problem putting on size doing that when I was training to.

 

[Deleted member 123722]

I notice with hamstrings for me its better to do like 6-8 reps for SLDL with heavier weight, otherwise when I go higher rep, my lower back get involved and takes away from the movement.

 

[T&H]

I notice with hamstrings for me its better to do like 6-8 reps for SLDL with heavier weight, otherwise when I go higher rep, my lower back get involved and takes away from the movement.

Same here for hams. Before I hurt my back with squats, I was doing 7-9 but should have dropped some weight and do more reps. Years ago I did squats and deads like that, little higher range due to risk of injury for me.

 

[Titan18]

In general I like to use a wide range of reps for all body parts. Low rep/heavy weight some days and high rep/less weight other days. But I also usually stay in the higher rep ranges (15-30 ) for side and rear delts, and 12-25 for bis and tris.

 

[DS3317]

All muscles respond to mechanical tension for hypertrophy.
That’s the last 5reps to failure.
Everything up to those 5 reps is mainly inducing fatigue.
It doesn’t matter if you’re doing 5 reps or 20 reps to failure the 5 reps leading to failure is what causes growth regardless of the body part.

 

[DS3317]

For bigger muscles like chest and back, I stay in the 6-9 rep range and smaller ones like delts, bis, tris I do 9-12. Calves 12-15.

All of my sets are to or one rep short of failure. Never had a problem putting on size doing that when I was training to.

Have you ever put on any size?

 

[T&H]

Have you ever put on any size?

This all depends on what people consider "size." Everyone who's read my past log and other posts know my goal isn't to get as big as possible. I love running and lift secondary to it.

So according to most here and other BB forums, the answer is probably no. Because I don't train to but I know how as I have no problem putting on muscle everything I stuck with lifting heavy and eating enough.

 

[laclark89]

This all depends on what people consider "size." Everyone who's read my past log and other posts know my goal isn't to get as big as possible. I love running and lift secondary to it.

So according to most here and other BB forums, the answer is probably no. Because I don't train to but I know how as I have no problem putting on muscle everything I stuck with lifting heavy and eating enough.

Classy, this dude is a troll.

I love weights but also have a passion for running I played foot ball and did track an field in hs, every time I try to get back into running to do a little 5k or something I get horrible shinsplints, any tips for that? I've heard potassium and magnesium.

 

[DS3317]

Classy, this dude is a troll.

I love weights but also have a passion for running I played foot ball and did track an field in hs, every time I try to get back into running to do a little 5k or something I get horrible shinsplints, any tips for that? I've heard potassium and magnesium.

I’m far from a troll. Ive posted pics you’re just hurt because you’re a know nothing

 

[T&H]

Classy, this dude is a troll.

I love weights but also have a passion for running I played foot ball and did track an field in hs, every time I try to get back into running to do a little 5k or something I get horrible shinsplints, any tips for that? I've heard potassium and magnesium.

The majority of the time shin splints are solely due to excessive heel striking. Do a run focused on mid foot landing and see if it causes the same problem.

 

[BigTomJ]

The majority of the time shin splints are solely due to excessive heel striking. Do a run focused on mid foot landing and see if it causes the same problem.

As a former d1 T&F athlete (jumps and sprints) who had career long shin splints issues, another factor for shin splints is tight calves, but yeah impact is the main culprit most of the time

 

[KeenObserver]

All muscles respond to mechanical tension for hypertrophy.
That’s the last 5reps to failure.
Everything up to those 5 reps is mainly inducing fatigue.
It doesn’t matter if you’re doing 5 reps or 20 reps to failure the 5 reps leading to failure is what causes growth regardless of the body part.

Even though this guy is a now banned d-bag troll, this is correct, effective rep ranges don't vary at all per muscle group, comes down to personal preference.

I do the same shit for pretty much everything, heavy as possible to reach 8-15, except for more 'gravity defying' exercises like dumbbell lateral raises, I prefer to go lighter and higher reps, 15-25. But I don't think the results would change if I changed this up either.

 

[buck]

Some muscle groups have more fast twitch fibers then others as i remember. So different rep ranges in general would be sensible. I trained that way for years and am happy with the results. Hams are one group i trained at lower ranges. Arms seem to do well with more reps. Butthat can also get plenty of low heavy reps with compound movements.

 

[tdm209]

I always do 6-8 for chest,back,legs and 8-12 for arms, delts, etc

 

[Triceposaurus]

I love weights but also have a passion for running I played foot ball and did track an field in hs, every time I try to get back into running to do a little 5k or something I get horrible shinsplints, any tips for that? I've heard potassium and magnesium.

Have you considered sports insoles or a better pair of running/walking shoes with a thicker sole to absorb more impact? Do you use an electrolyte drink before and during your run and do you eat bananas? Have you checked your gait to see if you've got abnormally high arches or flat feet? I had really painful knee and shin problems a few years back just going for walks and getting the correct insoles for my arches stopped the pain instantly. If you can't fix the problem with the small tweaks above maybe you're dealing with chronic overuse and it's time to switch to cycling.

 

[OmL]

So, lately. Here’s what I’ve been doing, and I genuinely don’t know if it’s brilliant or fucking stupid.

Let’s take my ‘push’ day, my sets and reps have been getting tracked and I typically reach failure or 1 left on the tank on my final set - I’ll do as follows and in this order, with 60-120 seconds of rest depending on how ready I feel.

Weighted dips, 3x3
Military press 5x5
Bench press 10x10
I’ll end the day with two accessory sets, like fronts delts and triceps for example.

After it, I’m pumped up like fuck. I go heavy first, medium second and light at the end. I’ll never increase weights during a session but any full sets I do the entire of in the workout I’ll increase the weight of whichever exercise reflects my current goal (strength phase I’ll increase the 3x3 weight for example). I do be moderately sore for 24-48 hours later.

My pull day, I follow the very same idea;

Weighted pull ups, upright rows, bent over rows, accessories.

Legs are; Dead’s 3x3, squats 10x10 and calves (from my experience mine need volume) so 5x15. Followed by accessories.

After each session I’m beat up. Pumped up. I’m fucking buzzing and I feel like I’ve genuinely accomplished something. My shoulders and traps stay full all the time. My tshirt sinks into the middle of my chest and it looks class. My calves show thru my tracksuit bottoms.

I am not saying this will work for everyone. That’s not my point. But for the last four years I have taken notes of everything. What works, what didn’t work, what kind of worked, what hurt, what didn’t hurt. All that shit. But fuck me, the power of the written word from your own notes is unbelievable. If you’re not documenting your failures and successes then I don’t know what you’re doing with your life.

So as I said, I don’t know if it’s brilliant or fucking stupid. But it’s working. And not only do I look good, but I feel great.

I can’t wait to hop on a blast and try working out like this.

So back to the point, varying rep ranges? Fucking absolutely. Buy a little diary and just write it all down. The only way you’ll find what works best for you is by documenting.