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.

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Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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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 ?

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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big

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

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nathanlowe

Ok thanks.

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


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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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miami797

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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.

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds.

Bench press 50kg 3 x 6
Deadlift 85kg 3 x 8
Deep Squats 57.5kg 5 x 5

Take a look at my new training journal.
Im looking for all advice and critiques, it will be appreciated.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.