rep range for gaining MASS

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  1. rep range for gaining MASS


    i was just wondering what rep range you all were going for when trying to gain mass/weight. I've been staying at 5-7 with all my exercises but people seem to think that 8-12 is best. What do you think

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  2. I was under the impression that anything under six was for strength (ie PLing), 6-12 was for mass and 12 and up was for endurance. Of course these are just guidelines...

  3. 4-6 on compound lifts and 10-12 for isolations.
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  4. heavy ass weight= growth

    but i agree with these guidelines, although the 20 repper squat is amazing. for all 3 ebdurance, mass, and strength.

  5. So for mass on alternating dumbell curls, 10-12 reps?

  6. Quote Originally Posted by Zero Tolerance
    So for mass on alternating dumbell curls, 10-12 reps?
    I usually stay in between 8 and 12 when I'm not doing DC.

  7. Quote Originally Posted by meathead1987
    4-6 on compound lifts and 10-12 for isolations.
    This is what I follow

    I think everybody responds differently though

  8. i usually get about 5 when doing chest and it seems to be growing nicely but when i do arms i get about 5 or 6 and i don't see much growth... should i up the arm reps

  9. Everyone's body is different. To say that 4-6 reps is best for everybody is a very misleading statement.

    Everyone has varying amounts of slow and fast twitch fibers hence everyone needs to use different rep schemes.

    It also depends on your program. Many people use periodization techniques which means that they will use varying rep schemes at different times to target both muscle fiber types.

    Its not an exact science and you need to take the different schemes and find what works best for your body.

  10. 4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


    Incorporate both for the best 1-2 punch.
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  11. Quote Originally Posted by Bobo
    4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


    Incorporate both for the best 1-2 punch.
    Huh....

  12. Quote Originally Posted by Brfish
    Huh....
    6-10

  13. Huh....
    Lol I was thinking the same thing, anyways 4-6 usually does it for me.

  14. BOBO knows his ****....so listen to him.....he is correct, switch it up each week....

  15. Quote Originally Posted by Brfish
    Huh....
    LOL start reading bro

  16. I don't know, some people read into things too much. I prefer trial and error myself. Something that works for one won't always work for someone else.

  17. Quote Originally Posted by Bobo
    4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


    Incorporate both for the best 1-2 punch.
    Charles Poliquin backs this up as well. He suggests alternating 'accumulation' phases with 'intensification' phases starting at 3 weeks each and adjusting as required. Typically the loading parameters might look something like this:

    Accumulation:
    Reps: 8-20
    Set/excercise: 3-4
    Rest Intervals: 60-90 sec.
    Excercises/Bodypart: 2-3
    Time Under Tension per set: 40-60 sec.
    Total Sets Per Body Part: 6-8

    Intensification:
    Reps: 5-8
    Sets/excercise: 4-5
    Rest Intervals: 3-4 min.
    Excercises/Body Part: 1-2
    Time Under Tension Per Set: 304-40 sec.
    Total Sets Per Body Part: 8-10

  18. I personally like 2-4 for both size and strengh

  19. Quote Originally Posted by Bobo
    4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


    Incorporate both for the best 1-2 punch.
    would you be so kind as to put this in laymans terms?

  20. Quote Originally Posted by Bobo
    4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


    Incorporate both for the best 1-2 punch.
    I was just doing a 4-6 followed by a 15-20 and it worked well, I few days ago I adjust downward to 12ish for the second set. Only thing I could think of to make it work any better for me. (The 15-20's were just a game, basically...allowed me to see progress every week in reps and weight)

  21. Quote Originally Posted by UNDERTAKER
    would you be so kind as to put this in laymans terms?
    4-8 for increasing actual fiber thickness.

    8-12 for increasing nutrient capacity (increased glyocgen storage)
    For answers to board issues, read the Suggestion and News forum at the bottom of the main page.

  22. Quote Originally Posted by kwyckemynd00
    I was just doing a 4-6 followed by a 15-20 and it worked well, I few days ago I adjust downward to 12ish for the second set. Only thing I could think of to make it work any better for me. (The 15-20's were just a game, basically...allowed me to see progress every week in reps and weight)
    That is exactly what i have been doing and it has been great. i am doing a month of 5's right now on a HST program and finish each with a 15-20 rep for metabolic stress. Will do same thing next week when i do drop sets.

  23. Quote Originally Posted by Bobo
    4-8 for increasing actual fiber thickness.

    8-12 for increasing nutrient capacity (increased glyocgen storage)
    so which one increases strength and which one increases size? or does it not work that way.

  24. Quote Originally Posted by UNDERTAKER
    so which one increases strength and which one increases size? or does it not work that way.
    Lower reps are better for developing overall strength and muscle 'density'. Sarcoplasmic hypertrophy is generally better for the overall shape and development of the muscle, but you do tend to gain some strength along with it.

    Just think about it in common sense terms. Most PLers probably don't spend that much time in the 12-15 rep range, and vice versa, if you were about to pose for a BBing show you wouldn't be doing sets with 4 reps backstage.

  25. I dont think its the rep amount so much...
    I think its the TUT Of course thats just waht I've been reading...

    I usually go 8-10 reps for size

  26. Quote Originally Posted by Bean
    I dont think its the rep amount so much...
    I think its the TUT Of course thats just waht I've been reading...

    I usually go 8-10 reps for size
    Hmmm... I suppose to an extent that is true, but what would happen with super slow reps.

    Say normally, you take 20secs for a 5 rep set and 40secs for a 10 rep set

    What would happen if you did a super slow set of 5 that took 40secs. What would that fall into?

  27. 10-20 works best for me. I go higher often. For legs skys the limit.

  28. Quote Originally Posted by meathead1987
    Hmmm... I suppose to an extent that is true, but what would happen with super slow reps.

    Say normally, you take 20secs for a 5 rep set and 40secs for a 10 rep set

    What would happen if you did a super slow set of 5 that took 40secs. What would that fall into?
    I don't think it has much to do with the reps but rather the time in which the muscle is under continuous stress (concentric and eccentric).
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