Rep range for building size - Page 6 - UK-Muscle Body Building Community

**hackskii** · 21-11-2005, 05:15 PM

Man, did 10 sets of 10 for leg extensions (knees have been sore lately)
and man oh man were my legs sore.
ALmost could not walk.
That was it just 10 sets of 10 for quads

....They were sore for 5 days

Did the same for rear delt too and those never get sore. They got sore doing 10 sets of 10. Last two sets I didnt get 10 and I didnt want to lower the weight so I took a bit more time between sets.
I was doing like 10 second rest.

winger · 22-11-2005, 01:11 AM

Quote:

Originally Posted by hackskii

Man, did 10 sets of 10 for leg extensions (knees have been sore lately)
and man oh man were my legs sore.
ALmost could not walk.
That was it just 10 sets of 10 for quads

....They were sore for 5 days

Did the same for rear delt too and those never get sore. They got sore doing 10 sets of 10. Last two sets I didnt get 10 and I didnt want to lower the weight so I took a bit more time between sets.
I was doing like 10 second rest.

Oh now your backing OSC............lol........oopsie, so am I.
If you keep the body guessing, the body will keep growing, unless you are over training. I really feel if you are hitting it hard you should never train with weights longer than 45 minutes.

ONE SMART COOKIE · 22-11-2005, 02:25 PM

Quote:

Oh now your backing OSC............lol........oopsie, so am I.

See people always come round to my way of thinking...:rolleye11 ;) :p :love:

winger · 22-11-2005, 03:00 PM

Quote:

Originally Posted by ONE SMART COOKIE

See people always come round to my way of thinking...:rolleye11 ;) :p :love:

Persistance does come to mind.

**hackskii** · 22-11-2005, 03:58 PM

I cant see doing 10 sets of 10 in dead lifts......That would do some damage.
Probably would not be able to get out of bed the next day.

**Tinytom** · 02-12-2005, 09:10 AM

I reckon you could do 10 of 10 with deadlifts if you did them on a smith machine. You wouldn't be using your stabilisers as much so you would get less stiffness in the lower back which can occur after doing a few sets of heavy deads.

Although I agree that a day in bed would probably follow.

winger · 02-12-2005, 01:24 PM

Quote:

Originally Posted by Tinytom

Although I agree that a day in bed would probably follow.

Not at my house, my wife would kick me out to go to work.

fits · 03-12-2005, 11:13 AM

so was there an agreeed average on best rep range? or just lots of different opinions?

winger · 03-12-2005, 01:34 PM

Quote:

Originally Posted by fits

so was there an agreeed average on best rep range? or just lots of different opinions?

8-10

fits · 03-12-2005, 01:43 PM

Quote:

Originally Posted by winger

8-10

For one work set i take it, as you replied to my other post about my traiing! cheers

winger · 03-12-2005, 02:52 PM

Quote:

Originally Posted by fits

For one work set i take it, as you replied to my other post about my traiing! cheers

No problem. I used to do one set to failure around the 8-10 rep range. If you dont train to failure and do more volume training, then dont go to all out failure and you can do more sets.
Cookie has me doing volume training at the moment.

Ironman · 06-02-2006, 09:47 AM

At the moment I do 2 working sets per exercise. On the second working set I drop the weight a little so that I can get the same reps to failure as my first set. Aiming for 6-8 reps on compound exercises and 8-10 on isolation exersises. Seems to be working a treat - but could also be something to do with the copius amounts of gear Im on the moment!

TypeR · 06-02-2006, 11:05 AM

cool ive just seen this thread i normally do 4 sets per exercises

10
6-8
0-6
10-12

Ben

pookie69 · 22-04-2006, 10:36 AM

Do any of you guys alter your weight and reps from set to set in the same session? I've gotten into the habit of doing 4 sets, increasing weight from one set to the next, starting with 15 reps for the first, 10 for the second, 8 for the third, and finally 6-8 for the last.

I always think of the first 3 sets as 'warm ups' for my final heavy set, which is the only set i take to failure.

Is this a bad way to train? From reading some of your posts i get the impression that most people don't train this way.

winger · 22-04-2006, 04:59 PM

I train like that but I dont warm up on my second excercise though.
Lets say I started with flat bench and did a set of 8 reps holding back. Next set 8 reps holding back adding more weight and 3rd set all out failure of 8 reps.
Then if I do lets say bar incline I do my first set to failure of about 8 reps.

View Poll Results: REP RANGE FOR BUILDING SIZE
REPS 6 - 8	91	45.05%
REPS 6 - 10	80	39.60%
OTHER	31	15.35%
Voters: 202. You may not vote on this poll

21-11-2005, 05:15 PM	#76 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	Man, did 10 sets of 10 for leg extensions (knees have been sore lately) and man oh man were my legs sore. ALmost could not walk. That was it just 10 sets of 10 for quads....They were sore for 5 days Did the same for rear delt too and those never get sore. They got sore doing 10 sets of 10. Last two sets I didnt get 10 and I didnt want to lower the weight so I took a bit more time between sets. I was doing like 10 second rest. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-11-2005, 03:58 PM	#80 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,649	I cant see doing 10 sets of 10 in dead lifts......That would do some damage. Probably would not be able to get out of bed the next day. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-12-2005, 09:10 AM	#81 (permalink)
Tinytom SuperMod on the road to redemption Join Date: Sep 2005 Location: Babylon Posts: 5,373	I reckon you could do 10 of 10 with deadlifts if you did them on a smith machine. You wouldn't be using your stabilisers as much so you would get less stiffness in the lower back which can occur after doing a few sets of heavy deads. Although I agree that a day in bed would probably follow. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Coming Soon To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-04-2006, 04:59 PM	#90 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,215 Blog Entries: 1	I train like that but I dont warm up on my second excercise though. Lets say I started with flat bench and did a set of 8 reps holding back. Next set 8 reps holding back adding more weight and 3rd set all out failure of 8 reps. Then if I do lets say bar incline I do my first set to failure of about 8 reps. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-12-2005, 11:13 AM	#83 (permalink)
fits Getting HUGE! Join Date: Feb 2004 Location: East London Posts: 1,336	so was there an agreeed average on best rep range? or just lots of different opinions?

06-02-2006, 09:47 AM	#87 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	At the moment I do 2 working sets per exercise. On the second working set I drop the weight a little so that I can get the same reps to failure as my first set. Aiming for 6-8 reps on compound exercises and 8-10 on isolation exersises. Seems to be working a treat - but could also be something to do with the copius amounts of gear Im on the moment!

06-02-2006, 11:05 AM	#88 (permalink)
TypeR Hulk Join Date: May 2004 Location: Kent Posts: 1,418	cool ive just seen this thread i normally do 4 sets per exercises 10 6-8 0-6 10-12 Ben

22-04-2006, 10:36 AM	#89 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	Do any of you guys alter your weight and reps from set to set in the same session? I've gotten into the habit of doing 4 sets, increasing weight from one set to the next, starting with 15 reps for the first, 10 for the second, 8 for the third, and finally 6-8 for the last. I always think of the first 3 sets as 'warm ups' for my final heavy set, which is the only set i take to failure. Is this a bad way to train? From reading some of your posts i get the impression that most people don't train this way.