Jan 20, 2011 11:55 PM GMT
For those of you who are doing heavy weight/low rep to bulk up, how many reps would be considered "low rep?" Would 5 reps be efficient? Or maybe 8? How much is considered low? Thanks!
Question on heavy weight/low rep...
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Jan 20, 2011 11:55 PM GMT -
Jan 21, 2011 7:18 AM GMT5-6 reps for if you want to work on strength. 8-12 reps is more for hypertrophy (getting bigger), but you would also have to slowly lower the weight while you're at it. Regardless, either would stimulate muscle growth, but the 8-12 rep range would give better results if you're looking for building muscle. At least that's what the studies show.
A bodybuilder may say otherwise, but hey, whatever methods they picked works for them. -
Jan 25, 2011 6:53 AM GMTI stick to the 6-10 rep range -
Jan 25, 2011 6:55 AM GMTI try to stick between 6 and 8 reps, but will often dip down to a minimum of 4 reps on my last set in order to put up a heavier weight. Most people will say 4-6 or 6-8. -
Jan 26, 2011 2:13 PM GMTI usually do 8-12 reps and on some exercises, do 12-15 reps. But try to use as heavy as a weight as possible if your trying to put on the muscle. A strong muscle is a big muscle. -
Jan 26, 2011 6:05 PM GMTSo there you have it... answers all over the clock -
Jan 27, 2011 4:32 AM GMTAnd yet another fitness myth.
If you wanna "bulk", then eat pizzas all day. If you want to gain muscle mass, then hypertrophy is what you want, like Jessie said previously. -
Jan 27, 2011 6:10 AM GMTJessie_Lee said5-6 reps for if you want to work on strength. 8-12 reps is more for hypertrophy (getting bigger), but you would also have to slowly lower the weight while you're at it. Regardless, either would stimulate muscle growth, but the 8-12 rep range would give better results if you're looking for building muscle. At least that's what the studies show.
A bodybuilder may say otherwise, but hey, whatever methods they picked works for them.
I graduated with plenty of guys who were muscular and did sports, and I agree with this. Our school's lifting program looked like this:
6 reps higher weight=strength
8 reps=hypertrophy
12 reps lower weight=tone -
Jan 27, 2011 5:07 PM GMTNo idea but would also like to know since I traditionally train low weight high rep (15-20) strict form to lean out and stay injury-free. -
Jan 27, 2011 9:17 PM GMTI stick in the 3-6 range. On the last set, I drop the weight and lift to exhaustion.
It's led to several injuries but impressively fast results.
