reps and amoun of weight

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    May 17, 2010 9:52 PM GMT
    I was most recently doing 3 sets of 6 reps with the heaviest weight i could do with proper form but have been reading that this is more for strength and endurance. I have switched my reps to the 8 to 12 range to achieve what I have been told is the best for hypertrophy.

    When doing this rep range I noticed I can not goes as heavy on the amount of weights so I am wondering if with less weight will still cause muscle growth?
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    May 17, 2010 11:37 PM GMT
    What's your goal? To be strong? Or to be muscular? If it's the latter, then it shouldn't matter that you can't lift as heavy as you could before. You pretty much answered your own question when you mentioned hypertrophy.

    Personally, I prefer a balance between raw strength and visual muscularity. If I feel that I'm getting "weak", then I'll throw in some heavy low reps/sets into my routine for a few days. Or I'll do reverse pyramids, where the first 2 sets are heavy low reps. And the last 2 - 3 sets are lighter high reps.
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    May 18, 2010 2:34 AM GMT
    Which muscle groups are you targeting with this plan? Reason I ask: certain muscle groups have different percentages of white and dark meat, and respond to reps/bursts differently.
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    May 18, 2010 3:05 AM GMT
    well mainly my arms but I am doing this for all muscle groups now. I was doing the other rep range for awhile and definitely have put on some mass in the last 7 months but i feel like i have hit a plateau so I asked a few trainers I know and they suggested I try this.
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    May 18, 2010 3:17 AM GMT
    Actually, conventional wisdom states that heavy weight/low reps is for size while light weight/heavy reps is for strength, endurance and definition.
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    May 18, 2010 3:34 AM GMT
    MJ2040 saidwell mainly my arms but I am doing this for all muscle groups now. I was doing the other rep range for awhile and definitely have put on some mass in the last 7 months but i feel like i have hit a plateau so I asked a few trainers I know and they suggested I try this.


    Your arms: biceps need a combination approach, but swell best under high reps, light weights. Triceps long head requires heavy weights from full stretch, otherwise similarly with the high reps.
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    May 18, 2010 4:02 AM GMT
    yeah thats what I though as well muscles4muscle, i was doing that and it did work but then i read some things that say its just for gaining strength and not size and other people say do higher reps, ugh confusing. well I'm gonna switch things up for awhile and try this approach again. as well as eating more! thanks to all for the tips icon_smile.gif
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    May 18, 2010 4:04 AM GMT
    MJ2040 saidI was most recently doing 3 sets of 6 reps with the heaviest weight i could do with proper form but have been reading that this is more for strength and endurance. I have switched my reps to the 8 to 12 range to achieve what I have been told is the best for hypertrophy.

    When doing this rep range I noticed I can not goes as heavy on the amount of weights so I am wondering if with less weight will still cause muscle growth?


    Read up on hypertrophy. You'll find the answers there. In particular, research sarcoplasmic hypertrophy. Note that fascia enlargement along with FOOD is the main factor in getting size. Strong folks aren't necessarily big. Strong folks are as often as not small. Big folks aren't necessarily strong, but, as often as not are.

    Enlarging the muscle fascia (getting fluid into it), and calories, are key to size.
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    May 18, 2010 4:05 AM GMT
    I started a thread like this before and everyone ignored it.

    I feel dejected now.
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    May 18, 2010 4:06 AM GMT
    muscles4muscles saidActually, conventional wisdom states that heavy weight/low reps is for size while light weight/heavy reps is for strength, endurance and definition.


    Conventional wisdom is an oxymoron. I.e., it's wrong.
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    May 18, 2010 4:18 AM GMT
    thanks chucky, yeah you commented on my previous post and mentioned sarcoplasmic hypertrophy and I read up on it. I definitely notice much more of a pump doing this rep range and find by the end of my sets my muscles , especially my arms feel very fatigued.
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    May 18, 2010 7:09 AM GMT
    I find 8-12 rep per set has given me the most muscle gain so far. While rep range is important, the most important thing is still to make sure muscle are being overloaded. Lifting really heavy weight doesn't gurantee maximum muscle growth, proper form / control will give you the muscle growth.
  • ursa_minor

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    May 18, 2010 7:15 AM GMT
    A1EX saidI started a thread like this before and everyone ignored it.

    I feel dejected now.



    (pats on the back) There... there...

    maybe if you show more beef, RJers will start noticing icon_biggrin.gif

    cheers!