nathanlowe

Seen one for size so i thought why not, it might help alot of people like myself and prevent threads.

Personally i dont know which is the best rep range. I just alternate my workouts between the 3.

big

It's different for everyone.

Normally going heavy is better for strength - working up to a 1RM, 2RM or 3RM with a compound lift, or a variation of a compound lift, and then a bunch of assistance work on your weak points. That's basically WSB, which has help make many people bloody strong.

However, the best rep range for strength is the one that allows YOU (personally) to increase the weight each session. For instance, if by doing 3 reps you are only lifting the same weight each session, then it isn't good for strength for you. If doing 20 reps means you can add 1-2kg to the bar each session, then it's far superior for strength to you.

So in summary... lower reps (1-5) are likely to give better results, but not necessarily. Find what works for you in terms of set/rep ranges... and remember that progressive resistance is the key.

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nathanlowe

I just get confused due to being a novice.

For example today i benched 45kg 4 x 6.

Next week should i do 3 x 45kg and then 1 set of 47.5kg ? at 6 reps
Or increase the whole 4 sets ?

big

If you managed 45kg for 4x6, go for 47.5kg for 4x6 next time.

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nathanlowe

Ok thanks.

MXD

Anything over 80% rep max under 25 and over 20 reps per set/exercise/dominant bodypart.

Ie;
squats 5*5 ~ quad dominant
deads 4*6 ~ hip dominant

Oh and 1-2 off failure.

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MrGum

I like 5x5, seems to allow me to progress. If I find I can manage 6, I put more on!
Squats, I do 2 sets of 20 (after which I have to sit down).

AR77

I also voted for 5 * 5.

Prefer doing that than the 3* 8 I used to do when i started but each to their own I guess.

Bulk_250

So yers just train 5 x 5 with same weight each time? I train 3 x 8-12 with two warm-up sets, might start doing this 5 x 5 for my shoulders as they are the weakest.... I add weight on to each set except for last set, where I may add some on, or keep it the same, depending how strong I'm feeling.

I.e: for flat bench:
Warm-up set = 12 x 40 Kg.
Second (Warm-Up) Set: 12 x 60 Kg.
Third Set: 10 x 75 Kg.
Fourth Set: 8-12 x 90.
Fifth Set: 8-12 x 90-95 Kg.

Do you think I should change this to say, 4 sets of 80Kg, orwhatever weight I can do for sets...

nathanlowe

If your looking for strength that would be better. 5 x 5 or 4 x 6 at one weight.

corbuk

I used to do 3x8 , but I now do 5x5 first 4 sets building up , and last set is my max set

Eg. Shoulder press
Set

1 - 10kg each hand
2 - 14kg each hand
3 - 18kg each hand
4 - 22kg each hand
5 - 24kg each hand

Think its called supersets ... But basicaly 5x5

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------------ personal stats -----------
Age - 15
Hieght - 6ft 1
sex - male

--------------Stats ----------------
Db Bench- 60kg ( I want 100kg)
Deadlift- 110kg ( aiming for 140kg)
squat - 80kg ( 2 months till 100kg)
back row - 97.5kg ( just keep increasing 2.5% every week)
legs press - 220kg
-------------best 1.5 mile run-----------
10.20.0

mars1960

I voted other, i just start my warm up with a weight that will allow 12 reps+, then add to the bar every set till i'm down to 3reps.
This i mix up occasionally by doing drop sets.
I just like variety in my workouts and as long as the weights are going up i'm happy.

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Porky Pie

I train for strength solely.

Last night I did this:

Deep knee bends

60x5
100x5
145x5
185x5
225x5
265x3
305x3x3

Next week is the same except the top sets will be 315kgs. I prefer low reps, even to warm up on, going down to 3s for working sets, eventually doubles. I have to use as many sets as I do to get to the heavy working sets but you might not need to use as many.

This system works pretty much for everyone I know who uses it.

nathanlowe

Maybe i will do 4 x 6 and 5 x 5 until the end of june and then try the other method of a pyramid type.