[big_jh]

im not exactly sure what the best rep range for natural bodybuilding is..im currently on a 4 day split..chest and tris, back and bis, legs, shoulders with 3 days off...what is the best routine as far as this goes.. right now im doing 4-6 exercises per bodypart with 8-12 reps and 3 sets...tell me what i need to change

[Dylan5000]

There is no "correct range," but 8-12 is a pretty safe range that works well for alot of guys. Try it for awhile and see if it works for you.

[Kaje]

The first two sets of 10-12 reps are warm-ups and the last one or two are the working sets. If your goal is hypertrophy (putting on size) then keeping the reps between 8-10 is suggested. The average intermediate and natural bodybuilder uses the increasing weight while decreasing reps program to stimulate hyperplasia within the muscle. This rep range is effective in increasing size because the short head of the muscle fibers are better stimulated. Any rep range below this brings you into a strength training program and beyond that rep range pushes you into endurance which stimulate the long head of the muscle fibers.

[Casey Butt]

As a natural, I'd say your entire program is probably innappropriate.

Other than that, 6-12 is the general rep range for hypertrophy stimulation - with 8-10 probably being the most ideal.

The WeighTrainer - Making A Strength/Size Routine Part III: Sets And Reps And How To Perform Them

Hyperplasia doesn't occur to any degree, and if it did the workload to bring it on would have to be debilitating. Muscle hypertophy occurs in all fibers (though predominantly the fast-twitch types) through signaling at the genetic level in response to many biochemical and physical "disturbances" in the cell. Hypertrophy occurs "evenly" throughout the fiber as sarcromeres are added in parallel, though some evidence indicates that loading a muscle under stretch causes sarcomeres to be added in series. Low reps simply do not create sufficient intercellular disruption to cause significant growth. The descriptions "long" and "short" refers to particular heads within a muscle groups, not the fibers themselves.

The WeighTrainer - Muscle Growth Part I: Why, and How, Does A Muscle Grow And Get Stronger?

The WeighTrainer - Muscle Growth Part II: Why, and How, Does A Muscle Grow And Get Stronger?

[fast-twitch]

Originally Posted by big_jh

im not exactly sure what the best rep range for natural bodybuilding is..im currently on a 4 day split..chest and tris, back and bis, legs, shoulders with 3 days off...what is the best routine as far as this goes.. right now im doing 4-6 exercises per bodypart with 8-12 reps and 3 sets...tell me what i need to change

Strength & Science Magazine Weekly

article by natural pro bber layne norton

[fast-twitch]

Originally Posted by Casey Butt

As a natural, I'd say your entire program is probably innappropriate.

Other than that, 6-12 is the general rep range for hypertrophy stimulation - with 8-10 probably being the most ideal.

The WeighTrainer - Making A Strength/Size Routine Part III: Sets And Reps And How To Perform Them

Hyperplasia doesn't occur to any degree, and if it did the workload to bring it on would have to be debilitating. Muscle hypertophy occurs in all fibers (though predominantly the fast-twitch types) through signaling at the genetic level in response to many biochemical and physical "disturbances" in the cell. Hypertrophy occurs "evenly" throughout the fiber as sarcromeres are added in parallel, though some evidence indicates that loading a muscle under stretch causes sarcomeres to be added in series. Low reps simply do not create sufficient intercellular disruption to cause significant growth. The descriptions "long" and "short" refers to particular heads within a muscle groups, not the fibers themselves.

The WeighTrainer - Muscle Growth Part I: Why, and How, Does A Muscle Grow And Get Stronger?

The WeighTrainer - Muscle Growth Part II: Why, and How, Does A Muscle Grow And Get Stronger?

hey casey nice writings , got any more like these

[Casey Butt]

Thanks fast-twitch. I try to update the site regularly, so there should be new articles posted from time to time. Check

The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition