Rep Range For Max Growth

[cvictorg]

https://anabolicminds.com/forum/content/rep-range-max-1307/

So bottom line; if you are looking to build muscle, don’t get stuck in the 6-10 rep range. Break out of your ego’s comfort zone. Just because you’re lifting lighter doesn’t mean you are “weaker”. So my advice is to spice your traditional 6-10 or 6-12 rep ranges with pump and burn sensation inducing higher rep ranges. In addition to avoiding injuries (which is common with constant heavy lifting), training with strict form in rep ranges in the range 20-30 to failure will nicely shock your muscles and make for a nice workout variety. And as we all know, workout variety and training periodization is essential for performance progress and continued muscle growth

Is there a place for high-rep sets in serious weight training programs?

http://www.brinkzone.com/bodybuilding/training-for-maximal-muscle-growth-%E2%80%93-is-heavy-low-medium-reps-really-the-best-way-to-go/

Muscle growth with high rep training – has time come to challenge our egos?

 

[mac111]

i used to use A B C workouts to satisfactory effect. 2wks heavy low range 2wks med range and then 2wks light high range.
i find covering every angle is the best approach.

 

[test90]

I always used to cycle different phases of training using different training principles (see weider principles) with great results. I found German volume an outstanding muscle builder however it is a blow to the ego considering the strength or lack of, but you will leave the gym bigger and pumped than ever before.
But by far the best training program is HIT high intensity training. In the last year i have added 90lbs to my deadlift taking it from 400lb to 490lb for reps of 8 and the same for the squat. My bench is a little less at 330 considering im 220lb , but takes some time to practice HIT correctly then you can become another jedi like i am

 

[MuscleMind]

Good info, very true, those extra reps help to strain the muscle to give it a reason to grow.

 

[shamrockbear1]

I have been training for 22 years since 18 years old and I have literally tried them all and yes I mean all, from arnold system, from heavy to HIT and currently since Im a little older 40 I love the sheiko method its amazing and my gains are fantastic. I personally think you cant go heavy all the time even for a couple weeks at a time I have gone heavy for years and honestly did not feel that definition was very good got some size but never detailed sculpture to the muscle with my current method Im gaining some size but you can really see the results to the detail. I think that going from light weights with lots of reps really works the muscle with great potential for detail and the heavy days break down the muscle to increase size. I have been very happy with my current results... I highly recommend it the only problem Im having is that I may have to start to split the routines when I go heavy on the one muscle group im done it very hard for me to do 2 muscle groups a day. I just dont have the time to sit in the gym more than the 1.5 hrs that i do now so Im pushing through the best I can for now. Currently Im on 2 body parts a day 2 times a week usually one day off. And Im doing anywhere from 16-25 sets per body part depends on heavy,med. or light.
FYI: Light days I do 4 sets of 10-12 per exercise for a total of 16-20 sets
Medium days 5 sets of 8-10 per exercise for a total of 15-20
heavy days 5 sets of 6-8 per per exercise 15-20
sometimes I add more exercises if I have the energy.

I hear some of you guys love HIT but honestly I feel that you cant reach your potential for increase in size and weight with that routine and its exhausting, training too many muscle groups and high reps is just too much
Personally I think PX90 and all these new fads are HIT training with less weights and a little cardio added in.

 

[test90]

As i said earlier, many many guys have not a clue how to follow any training principle.. You could go for years training "HIT" when your actually doing "SHIT" .. Buy dorian yates training videos from the old days, forget about all this technological bullshit and get back to basics. All it is nowadays is strategies and fancy names, you can live on a desert island for a hundred years and just have a weight bench and a squat rack, some branches, and one solid training principle and still achieve an exceptional physique provided you are a true HIT beast. If your not youre shit outta luck because theres no difference between training in a shiny gym and the said environment. I only speak for the style i have mastered. All i know is when i step in the gym, its a war, and the plates get scarce

 

[shamrockbear1]

I just found hit to be very overwhelming I thought the volume load was too much and frequency was to close and I could not really hit one muscle group as much as I like but if it works for you results us what were after so that great. I think individual body response and instinctively training has help me so I go with that as well.

 

[uphigh]

Very inspiring.

 

[test90]

Shamrockbear1, you are very mistaken. There is very little volume in HIT, you are confusing it with HVT. High volume training is the program popularized by schwarzenegger and is the polar opposite of HIT. High intensity training calls for extremely heavy weights for low reps; typically 2 warmup sets followed by 1 working set (yes i did say 1 set) and the frequency of training is you train each muscle group once over 7-8 days or longer if recovery is needed (im still not recovered from training chest and biceps last Monday how about you?)

 

[Mr. Joe]

High rep sets (20-30) do not stimulate hypertrophy. They promote muscular endurance. To emphasize hypertrophy, 8-15 reps, below that you emphasize strength and above that you emphasize endurance. Number of sets is debatable, as mentioned above. I prefer HIT. It's faster so you can do more exercises in the same amount of time or throw in some cardio or more rest between sets, etc. But at the end of the day, if you're getting the results you want no one can tell you you're wrong.

 

[Pericles]

I always used to cycle different phases of training using different training principles (see weider principles) with great results. I found German volume an outstanding muscle builder however it is a blow to the ego considering the strength or lack of, but you will leave the gym bigger and pumped than ever before.
But by far the best training program is HIT high intensity training. In the last year i have added 90lbs to my deadlift taking it from 400lb to 490lb for reps of 8 and the same for the squat. My bench is a little less at 330 considering im 220lb , but takes some time to practice HIT correctly then you can become another jedi like i am

HIT...a variation of Dorian Yates w/out program which was a variation on Mike Mentzers program?

IMO, most people do not train hard enough, and do too many sets. I think everyone should devote at least 5 years for all out power bodybuilding. Powerlifters generally train around 5 reps, which has been shown to be the best range for building size/strength. This range is for deadliftts, squats, and bench. Accessories are usually trained in a 6-10 rep range.

Once you get this foundation, you can start doing higher reps, defined as 8-14 reps. I would cycle heavy/light, but do 2 heavy for each light.

Also, what happened w/ me was I was natural until the age of 30. When I started gear, my heavy days, IE 5-6 rep days became high rep. I was now getting 12 reps w/ what I once could only do 5 reps with. I tried to get a strong as possible on basic free weight. I trained that way for more than 30 years. A few years ago I had shoulder surgery and the doc said the next one would be replacement, As a result, I use mostly machines nowadays, and keep my reps over 10.

 

[Mr. Joe]

Pericles, if you don't mind me asking, what caused the shoulder injury?

 

[Pericles]

Pericles, if you don't mind me asking, what caused the shoulder injury?

32 years of bodybuilding w/ heavy weights. 15 years of martial arts. I should have switched over to higher reps and machines but I did not do so until after the surgery.