Amount of repetitions for maximum growth

Guffen · 08-16-2007, 01:30 PM

I have heard that 12 reps x 3 is the best for muscle growth (not talking about strength, but growth =) . Also i've heard that if you can't make 12x3 because its too heavy, you could do a 8x4 or maybe 10x3. And forexample 5 reps x 5 is only for muscle strength and not growth i've been told.

So is it true that if you take few reps you will mainly increase strength and with more reps you increase muscle-mass?

monkeybiker · 08-16-2007, 01:43 PM

I have added size to my legs doing sets of 5.

What rep range to use will vary between people. Try different rep ranges and see how they work.

Guffen · 08-16-2007, 01:56 PM

cool. thanks for the reply mate :)

**Teamorbit** · 08-16-2007, 02:13 PM

I believe in 4-6 reps as being the medium in gaining quality mass and streghnth.

glutestriation · 08-16-2007, 04:13 PM

From my experience I've gained muscle in rep ranges between 10 and 15, with 4 sets... I have to seriously decrease the weight I lift. But you'll love how you feel the day after. That's just how things have worked for me, though. Probably you'll get nothing for so high rep ranges or probably you'll have to get higher to get some gain it's just a matter of experimentation bro. keep pumpin'

Viethulk4 · 08-17-2007, 01:57 AM

Stick to 8 -12 reps for size. 3-6 for strenghts, and 1-2 for power

Beefcake · 08-17-2007, 02:46 AM

^^Great post Viethulk!
Also, a 10x10 and 5x5 workout is great for everything too

monkeybiker · 08-17-2007, 02:59 AM

5x5 is good. I think it is better than say 2 sets of 10 as you are only doing sets of 5 it seems easier as it is a smaller number but you are still working very hard.

christopherryan · 08-17-2007, 08:24 AM

Here's the deal. There are 2 ways to create size. One is by the increase in size of contractile proteins (the things that actually make your muscles work) the other by increasing the volume of the sarcoplasm, which is all the other stuff (mitochondria, nuclei, etc for all who have had bio classes). To increase the contractile proteins, you lift heavy which requires lower reps. To increase the volume of the fluids, the sarcoplasm, you lift higher volume (more sets, higher reps, 8-12ish) which requires a lighter weight to do so. Most bodybuilders do a bit of both.

Guffen · 08-17-2007, 09:04 AM

Quote:

Originally Posted by christopherryan

Here's the deal. There are 2 ways to create size. One is by the increase in size of contractile proteins (the things that actually make your muscles work) the other by increasing the volume of the sarcoplasm, which is all the other stuff (mitochondria, nuclei, etc for all who have had bio classes). To increase the contractile proteins, you lift heavy which requires lower reps. To increase the volume of the fluids, the sarcoplasm, you lift higher volume (more sets, higher reps, 8-12ish) which requires a lighter weight to do so. Most bodybuilders do a bit of both.

Should I do both the same day, or should I have like one week with heavy and low reps, and one week with higher reps and low weight?

Thanks for great replys u'all

Mygeeto · 08-17-2007, 10:36 AM

i mix my rep and set schemes up ALOT but i am big on super sets

ACEPLUMBING · 08-17-2007, 11:05 AM

Quote:

Originally Posted by Mygeeto

i mix my rep and set schemes up ALOT but i am big on super sets

Mygeeto knows his stuf...you gotta mix it up 5x5 3x10 3x12 vary the weights heavy low reps light high reps evebn heavy high reps but switch it around...

Guffen · 08-17-2007, 11:21 AM

But should I do 5x5 3x10 3x12 all at the same time every day in the gym?