anabolic ant

when i was younger...and training here n there...i picked up the old adage that 10 was the magic number for reps on everything!
but now i'm a little wiser and have more experience,i dont believe 10 is the number for any reps,unless it works for you....i dont think it is a one size fits all!!!!
i believe in strength training needs lower reps and higher weight,cutting needs lower weight and higher reps!
whats your take on this old number 10 thing?

nemises_gendo

5 is my luck number

rexjam

10 works for me and ive always stuck with that since the day i started, but everyones different.

Lost Soul

Yeh 3 x 10 is the range prescribed to newbies and has stuck it seems, 10 is good though as are many other numbers from 1-100

It certainly has its place for:

Some muscle groups
some set ranges
some goals
TUT
circulating GH
getting past CNS failure

amongst other things

Correct with them being very low

No higher than any rep range to induce hyypertrophy, no. If you train for strength then train in strength rep range. If you train for size you may still use some strength reps through periodisation but you would not increase them beyond the hypertrophy (non specifi/non functional range) just to get cut

Some LA training sessions may adopt a circuit style but that isnt a given where rest is low, eercises increased and sometime reps

for example

this is not going to get you cut and is not recommeneded on a cut

http://www.youtube.com/watch?v=DjtVvYk1HWw

Yet the fibre type of the quads supports high reps to build the muscle. You would do these year round or cycle them whether cutting or bulking if you are a bodybuilder BUT a power/strength athlete would not use them to cut

High reps to cut is a myth

Train for your goals and go from there. A strength athlete wouldnt train out of the strength range to lose bodyfat

Cardio and diet for that

Great for people whos goal fits this rep range and easy for newbies to remember

but 1-9 and 11 onwards doesnt for even better results?

It will

trickymicky69

I have always banged on about this

nathanlowe

Ive started using some of my own rep ranges and sets to suit my needs and more so, what i feel most beneficial and effective to me.

3 x 10 is what alot of people in my gym do.

Jonferimonic

I prefer 8 reps and heavy, seems to work for me. Some people rant on about doing 10 to 12 reps and how you have to get 'the burn' - but the burn is from lactic acid and thats your enemy.
Different for everyone though as you say.

willsey4

I think 10 is overall a good number to aim for whatever stage you are at. Obviously not for strength

nathanlowe

Some members do higher reps around 15,12 and 10 and then work down towards 8 and 6 reps with a heavy weight.

I have also seen members saying, whats the point in the higher reps with ligher weight when you can just go really heavy for 2 or 3 sets.

Jonferimonic

anabolic ant - i think you should audition for the next batman film, looking at your avatar you could fcukin fly with those things on your back!

willsey4

Yeah very good back. Any more pics about?

Tinytom

anytime you set yourself limits with reps you are self defeating.

Anyone who I have worked with in my NLP techniques will attest to the irrelevance of reps.

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want2getstrong

I guess whatever works for you to build muscle, no one has a set number of reps, dorian yates trained in the 6 rep a set range most of the time

Paul

too right, when i 1st realised this is when i started to grow big time! I go to the gym now with a general idea of what exercises im going to perform, then depending how i feel determines what weight i shall lift which between the two determines how many reps are performed, i just go till i cant do anymore, then i do it again, and again and again...

trickymicky69

that sounds like a fast track to overtraining for most natural trainers