TYSON

For many years i was a beleiver that reps in the range of 6 - 8 heavy was the way to go to build size, after joining uk muscle my thoughts on this changed a little over time and i changed to 6 - 10 reps. Basically as soon as i hit 10 reps i would drop back to 6 reps and add weight and so on. I used this system for the 6 - 8 range as well.

I do not know which way is better but personally i still think that 6 - 8 reps is better for adding on the muscle, also as long as the weights are raised very slightly you should lift heavier quicker using this system.

Basically i thought i would put up a poll to see how opinions vary on this.

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big

3-5 reps, definitely.

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DB

8 reps is the sweet spot for me and 12 reps on legs... just a personal thing i think tho

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Jock

4-6 reps for me, currently on 5x5 and gaining well.....

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samurai69

Between 4 and 10 reps, 15 for legs, 25+ for calfs

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:rolleye11

TYSON

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Lee

6-8 for me

ChefX

using a base of 1x2x I would say

1-3 strength
4-8 strength and size
8-12 size
13-20 size and endurance
21 and up pure endurance

but it varies per person slightly and goals, other factors are diet 9example someone who eats less carbs, take creatine and other items to create satelite cells will be able to lift more weight with strength and endurance than someone else)
ect ect
IMO

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BSF James

I'm not sure if I believe its as cut and dry as one particular rep range is best for building size.

There are bodybuilders with tremendous physiques who've always trained with high reps. Just as there are great physiques that have come from doing many sets and also few sets (volume vs HIT).

Personally I think a variety works best. I believe in doing high rep and low rep workouts either in rotation or in training mesocycles. I think a variety of rep ranges is the only way to maximise gains in both fast and slow twitch fibres.

For strength, however, from experience I believe 5x5 works best.

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Carnivore

wot he said, what works best for me is 8-10

hackskii

Excellant post Silent.
I agree with this.

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megatron

The nutters from the 70's used to do insane amounts of reps. they looked great.

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robdog

Bang on the money there mate.

Some weeks i may do 5x5 then other week 4 x 20 reps for whatever im doing. Variety imo is key.

Same with your excersise choice imo. Peope sometimes ask me what my routine is and i answer i havet got one and its true. I do what i feel like.

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BSF James

Aha - the weider instinctive training principle!? Just like the weider anykindoftrainingeverinvented principle.

Seriously though, I think its great to have that attitude to training and keep changing it up. I tend to keep the core exercises like bench, squat etc.. the same (more than anything so I can track progress and increases in lifting) and change the additional exercises around every week or two.

I also find that some days you feel stronger than others (a guy who used to train at our gym used to talk to me about bio-rythms which are apparently to blame for this). You can incorporate/make allowances for this, by being instinctive and on the strong days doing higher weight for lower reps and on the weaker days taking a slightly lower weight and banging more reps out.

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hackskii

I totally agree silent.
Although it is easy to blame bio-rythms, could be very well glycogen depletion, not being focused, not enough sleep, stress.

Sometimes when I go to the gym, my mind is so not there that I just end up leaving after a couple of sets.
Other times I dont want to go so I end up going and pick my favorite exercise then I can get into it.
Attitude amounts for alot.

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