Lower reps? - AnabolicMinds.com

Lower reps?

  1. Senior Member
    LCSULLA's Avatar
    Stats
    5'8"  197 lbs.
    Join Date
    Jan 2003
    Age
    43
    Posts
    1,759
    Rep Power
    1021

    Reputation

    Lower reps?


    Who here uses lower reps? Like the 3-5 range?

  2. New Member
    5111's Avatar
    Join Date
    Jul 2004
    Age
    39
    Posts
    141
    Rep Power
    195

    Reputation

    I am still a beginner, so I am probably wrong, but I usually do 8-10 reps for my normal workout, 5-6 reps for bulking, and 10-12 for cutting. (I haven't spent a lot of time cutting yet ) I try and rotate them every three weeks.
  3. Senior Member
    Longdog's Avatar
    Join Date
    Jun 2003
    Posts
    1,261
    Rep Power
    768

    Reputation

    I use 8-10 reps on most exercises, but my chest & delts respond better to lower reps, so I use 5-7 on pressing movements. I think anything less than 5 is basically strength-only training.
    •   
       

  4. Advanced Member
    jjjd's Avatar
    Join Date
    Sep 2003
    Posts
    703
    Rep Power
    997

    Reputation

    of course it's wrong to call it strength only training, because last time i checked, many people who use only singles and doubles can still get frigging hyoooooge.

    however, lower reps (assuming concomitant longer rest periods) will definitely EMPHASIZE strength over size
  5. New Member
    JblazeGirlie's Avatar
    Join Date
    Jul 2003
    Posts
    364
    Rep Power
    319

    Reputation

    so what target area puts the best Emphasis on muscle growth? And is it different for men and women?
  6. Advanced Member
    jjjd's Avatar
    Join Date
    Sep 2003
    Posts
    703
    Rep Power
    997

    Reputation

    generally speaking (GS)? 8-12 reps.

    GS, bbers should spend more time in that range. it does not therefore follow that they will not see reason to spend some time in lower rep ranges (rate coding, etc.), but GS if they want to emphasize hypertrophy (duh!), they will live in this rep range more frequently than a strength athlete
  7. New Member
    aic2020's Avatar
    Join Date
    Oct 2003
    Age
    35
    Posts
    5
    Rep Power
    135

    Reputation

    Talking


    For strength on bench i use 3-5 rep sets, using competition
    form. (MetalMilitia bench program)I rarely go over 10 reps on chest or shoulders, of course
    i am going for strength not a pump.

    Legs i alternate between 20 rep sets for size and 1-3 rep squats to
    raise max strength. Also throw in some sled dragging
    for GPP.

    Personally i have found i need the change up (from low reps to high)every 4-6 weeks
    just to keep myself motivated and fresh in my workouts.
  8. iron addict's Avatar
    Join Date
    Jun 2003
    Posts
    436
    Rep Power
    0

    Reputation

    Reps in the 1-5 range primarily cuase neural system recruiment pattern adaptations. They work wonders fro absolute strength but for MOST people size gains are MUCH less than when doing higher rep ranges. If your primary focus is BB you will do best to limit their use to be a small part of your program, not the core of it.

    Iron Addict
  9. New Member
    RunDMT's Avatar
    Join Date
    Jun 2004
    Age
    35
    Posts
    34
    Rep Power
    142

    Reputation

    I'm no expert but my chest, delts, and back do much much better with 4-6 rep range, and everything else grows better with 8-12.
  10. Professional Member
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Age
    36
    Posts
    4,065
    Rep Power
    2158

    Reputation

    I like lower reps for excercises using a lot of different muscle groups. It
    definitely does emphasize the strength aspect more than size. This was
    what I wanted, until recent injuries have forced me to back off a little on going
    real heavy. I like to do one intense set around the 8-10 range and one
    intense set around the 3-6 range on most exercises to get both benefits anymore.
  11. Senior Member
    LCSULLA's Avatar
    Stats
    5'8"  197 lbs.
    Join Date
    Jan 2003
    Age
    43
    Posts
    1,759
    Rep Power
    1021

    Reputation

    Thanks everyone
  •   

      
     

Similar Forum Threads

  1. The Sets and Reps of it
    By Gray Fox in forum Exercise Science
    Replies: 3
    Last Post: 02-21-2003, 09:39 AM
  2. 10-12 rep range
    By syko in forum Exercise Science
    Replies: 4
    Last Post: 02-06-2003, 06:27 PM
  3. Cholesterol lowering spreads and PHs
    By Andy2k in forum Weight Loss
    Replies: 1
    Last Post: 02-04-2003, 08:24 PM
  4. Replies: 6
    Last Post: 01-02-2003, 03:46 PM
  5. Three Sets of three reps
    By deaconbill in forum Exercise Science
    Replies: 9
    Last Post: 12-11-2002, 05:42 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in