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

TYSON · 04-06-2005, 10:59 AM

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.

**big** · 04-06-2005, 11:02 AM

3-5 reps, definitely.

DB · 04-06-2005, 11:05 AM

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

Jock · 04-06-2005, 11:13 AM

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

samurai69 · 04-06-2005, 12:49 PM

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

TYSON · 04-06-2005, 01:37 PM

That all confirms my thoughts, cheers lads, i think i will drop down to 8 max...ive heard of the 5 rep idea but i dont think you would get a good pump but if it works then why not

Lee · 04-06-2005, 03:25 PM

6-8 for me

ChefX · 04-06-2005, 04:42 PM

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

BSF James · 05-06-2005, 01:32 PM

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.

Carnivore · 05-06-2005, 02:58 PM

Quote:

Originally Posted by 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

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

**hackskii** · 05-06-2005, 10:34 PM

Quote:

Originally Posted by silentbob

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.

Excellant post Silent.
I agree with this.

megatron · 06-06-2005, 12:28 PM

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

**robdog** · 06-06-2005, 04:51 PM

Quote:

Originally Posted by silentbob

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.

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.

BSF James · 07-06-2005, 12:25 PM

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.

**hackskii** · 07-06-2005, 02:40 PM

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.

View Poll Results: REP RANGE FOR BUILDING SIZE
REPS 6 - 8	218	40.52%
REPS 6 - 10	226	42.01%
OTHER	94	17.47%
Voters: 538. You may not vote on this poll

04-06-2005, 10:59 AM	#1 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: Mars Posts: 742	Rep range for building size 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.

04-06-2005, 11:05 AM	#3 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 13,520	8 reps is the sweet spot for me and 12 reps on legs... just a personal thing i think tho __________________ www.bulksupplementsdirect.co.uk

07-06-2005, 02:40 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 29,959	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. __________________ Power over others is weakness disguised as strength. Scott

04-06-2005, 11:02 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 7,084	3-5 reps, definitely.

04-06-2005, 11:13 AM	#4 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,129	4-6 reps for me, currently on 5x5 and gaining well.....

04-06-2005, 12:49 PM	#5 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,075	Between 4 and 10 reps, 15 for legs, 25+ for calfs

04-06-2005, 01:37 PM	#6 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: Mars Posts: 742	That all confirms my thoughts, cheers lads, i think i will drop down to 8 max...ive heard of the 5 rep idea but i dont think you would get a good pump but if it works then why not

04-06-2005, 03:25 PM	#7 (permalink)
Lee Made in Liverpool Join Date: Jun 2004 Location: Liverpool Posts: 1,047	6-8 for me

04-06-2005, 04:42 PM	#8 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	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

05-06-2005, 01:32 PM	#9 (permalink)
BSF James UK-Muscle Sponsor Join Date: Sep 2003 Location: Telford Posts: 1,256	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.

06-06-2005, 12:28 PM	#12 (permalink)
megatron Use your BRAIN!!! Join Date: Apr 2004 Posts: 4,854	The nutters from the 70's used to do insane amounts of reps. they looked great.

07-06-2005, 12:25 PM	#14 (permalink)
BSF James UK-Muscle Sponsor Join Date: Sep 2003 Location: Telford Posts: 1,256	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.