How many reps - UK-Muscle Body Building Community

LjK · 29-03-2004, 02:26 PM

Hi Guys,
I know the accepted rep's for mass and especially on the juice is 6-8 reps. I have just started my cycle of sust & deca but currently do a pyramid of 14/12/10/8 reps and maybe an additional set of six on the bench press, bentover row or deadlift. I found at lower rep ranges i couldn't get a really good pump and burn in the muscle. What do you think am i going to high? thoughts appreciated

Jock · 29-03-2004, 02:36 PM

Only a question that you can answer yourself mate....

I find that low reps work best for me (4-6) but you find the opposite......thats because we have different genetics.

What you are striving for here is maximal muscle hypertrophy, to be honest bro I think you should consider the 8-10 rep range, 12-14 is a bit high IMO.

Just remember that variety is the key, mix-up your rep/set schemes after 6-8 weeks.

Good luck, Jock

robin_3_16 · 29-03-2004, 02:37 PM

i think so
the burn is not associated with lower reps, it is strengthening the muscle to get used to a heavier weight to enforce it to create new fibres, i be;eieve
therefore i think that 6-10 reps is generally the best
if i every pyramid train i go
10 8 6 4
i believe the less reps though is there for a reason and higher reps do tone up as i have experienced
but this again is only my opinion and every person is different!

**big pete** · 30-03-2004, 04:36 PM

pre-exhaust with a triple drop covers both bases!!!!

a working warm-up set of 50
triple drop 8/8/8

sorted.

i love to do this on my "hard work" week

Panthro · 30-03-2004, 05:19 PM

Quote:

Originally posted by big pete
pre-exhaust with a triple drop covers both bases!!!!

a working warm-up set of 50
triple drop 8/8/8

sorted.

i love to do this on my "hard work" week

I love this too.. it really screws you! You will feel so violated afterwards! give it a go.... if you've got the balls... ;)

GoldenArrow · 30-03-2004, 10:11 PM

What's 'pump' got to do with mass!?

robin_3_16 · 30-03-2004, 10:26 PM

i don't wuite understand what big pete means
one warm up set then three drops sets of 8 straight after?

Panthro · 30-03-2004, 11:13 PM

do one warm up set of very high reps, about 30-50 and go very slowly and with 100% form..

then give it a couple of mins, 2-3 say, then do your max weight for 6-8 reps, then on faliure, drop it by 1/3rd then get out another 6-8 reps then drop it by a 1/3rd again and rep out... Those 3 sets are straight after another.... Really works well...

**big pete** · 31-03-2004, 09:34 AM

ooooohooohhhhhhh yes it works well! violated is the best ive heard it decribed though!!! lol forced reps are a great addition with this too. i only do this every 4 weeks or so. just as another kickstart

Jock · 31-03-2004, 08:09 PM

Thanks for that lads, I'll think I'll give it a go!

robin_3_16 · 31-03-2004, 10:43 PM

me too very impressed nic eone, school never ends!

philipebrown · 07-04-2004, 04:41 PM

triple drops are great when on gear, especially lateral raises, your delts start to scream!

Greyphantom · 07-04-2004, 05:02 PM

I think that there are too many sets in there as well.. just so a warm up and then 2 or 3 main sets for each ex after the warm up... I aim for 3-8 reps per set depending on which ex I am performing... I only do 2 sets per ex as well..

**Aftershock** · 10-04-2004, 02:35 PM

I love drop sets also, but you have to be in the right frame of mind on the day to do them, especially with the basic exercises....... One or two warm up sets then straight in at your top weight.....

I use this when I’ve hit a plato on a particular weight going up the rack......

Doing your top weight when ur fresh means ull get more reps, build confidence etc....

A word of caution though always use good form ur more likely to get injured if u haven’t warmed up properly....

robin_3_16 · 10-04-2004, 04:47 PM

i agree matey i say confidence is a great thing
everything is in the mind
many people tget lost in weigths and how much u push
forgetting your trying to train the muscles!
but in my mind i am very weak right now and it is affecting everything been stuck on 8 reps on my weight at the bench for 3 weeks now want to push that extra rep out! any advice? think i should switch to dumbells?

29-03-2004, 02:26 PM	#1 (permalink)
LjK Newbie Trainer Join Date: Oct 2003 Location: devon Posts: 83	How many reps Hi Guys, I know the accepted rep's for mass and especially on the juice is 6-8 reps. I have just started my cycle of sust & deca but currently do a pyramid of 14/12/10/8 reps and maybe an additional set of six on the bench press, bentover row or deadlift. I found at lower rep ranges i couldn't get a really good pump and burn in the muscle. What do you think am i going to high? thoughts appreciated

29-03-2004, 02:36 PM	#2 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,070	Only a question that you can answer yourself mate.... I find that low reps work best for me (4-6) but you find the opposite......thats because we have different genetics. What you are striving for here is maximal muscle hypertrophy, to be honest bro I think you should consider the 8-10 rep range, 12-14 is a bit high IMO. Just remember that variety is the key, mix-up your rep/set schemes after 6-8 weeks. Good luck, Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-03-2004, 02:37 PM	#3 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i think so the burn is not associated with lower reps, it is strengthening the muscle to get used to a heavier weight to enforce it to create new fibres, i be;eieve therefore i think that 6-10 reps is generally the best if i every pyramid train i go 10 8 6 4 i believe the less reps though is there for a reason and higher reps do tone up as i have experienced but this again is only my opinion and every person is different! __________________ Robin

30-03-2004, 04:36 PM	#4 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	pre-exhaust with a triple drop covers both bases!!!! a working warm-up set of 50 triple drop 8/8/8 sorted. i love to do this on my "hard work" week __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

30-03-2004, 10:11 PM	#6 (permalink)
GoldenArrow Gym Addict Join Date: Mar 2004 Location: London Posts: 303	What's 'pump' got to do with mass!? __________________ I had to up my calories to over 7000 a day before I started seeing gains again. If you think that's easy, think again. And if you think you'll make gains (with or without gear) without eating a decent amount of food, think again. Also if you don't train your legs or back, you'll never reach your potential.

30-03-2004, 10:26 PM	#7 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i don't wuite understand what big pete means one warm up set then three drops sets of 8 straight after? __________________ Robin

30-03-2004, 11:13 PM	#8 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	do one warm up set of very high reps, about 30-50 and go very slowly and with 100% form.. then give it a couple of mins, 2-3 say, then do your max weight for 6-8 reps, then on faliure, drop it by 1/3rd then get out another 6-8 reps then drop it by a 1/3rd again and rep out... Those 3 sets are straight after another.... Really works well... __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

31-03-2004, 09:34 AM	#9 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	ooooohooohhhhhhh yes it works well! violated is the best ive heard it decribed though!!! lol forced reps are a great addition with this too. i only do this every 4 weeks or so. just as another kickstart __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

31-03-2004, 08:09 PM	#10 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,070	Thanks for that lads, I'll think I'll give it a go! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

31-03-2004, 10:43 PM	#11 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	me too very impressed nic eone, school never ends! __________________ Robin

07-04-2004, 04:41 PM	#12 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	triple drops are great when on gear, especially lateral raises, your delts start to scream! __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

07-04-2004, 05:02 PM	#13 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	I think that there are too many sets in there as well.. just so a warm up and then 2 or 3 main sets for each ex after the warm up... I aim for 3-8 reps per set depending on which ex I am performing... I only do 2 sets per ex as well.. __________________ Greyphantom The Ghost who Grows!!!

10-04-2004, 02:35 PM	#14 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,034	I love drop sets also, but you have to be in the right frame of mind on the day to do them, especially with the basic exercises....... One or two warm up sets then straight in at your top weight..... I use this when I’ve hit a plato on a particular weight going up the rack...... Doing your top weight when ur fresh means ull get more reps, build confidence etc.... A word of caution though always use good form ur more likely to get injured if u haven’t warmed up properly....

10-04-2004, 04:47 PM	#15 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i agree matey i say confidence is a great thing everything is in the mind many people tget lost in weigths and how much u push forgetting your trying to train the muscles! but in my mind i am very weak right now and it is affecting everything been stuck on 8 reps on my weight at the bench for 3 weeks now want to push that extra rep out! any advice? think i should switch to dumbells? __________________ Robin