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Old 06-01-2005, 11:44 AM   #1
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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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Old 06-01-2005, 12:21 PM   #2
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4-6
 
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Old 06-01-2005, 12:53 PM   #3
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6-8
 
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Old 06-01-2005, 12:53 PM   #4
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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...
 


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Old 06-01-2005, 01:04 PM   #5
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4-6 on compound lifts and 10-12 for isolations.
 
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Old 06-01-2005, 01:13 PM   #6
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heavy ass weight= growth

but i agree with these guidelines, although the 20 repper squat is amazing. for all 3 ebdurance, mass, and strength.
 
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Old 06-01-2005, 01:19 PM   #7
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So for mass on alternating dumbell curls, 10-12 reps?
 
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Old 06-01-2005, 01:30 PM   #8
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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.
 


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Old 06-01-2005, 01:52 PM   #9
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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
 
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Old 06-01-2005, 01:56 PM   #10
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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
 
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Old 06-06-2005, 06:27 PM   #11
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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.
 


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Old 06-06-2005, 06:44 PM   #12
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4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


Incorporate both for the best 1-2 punch.
 


Silver and gold, silver and gold....
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Old 06-06-2005, 07:04 PM   #13
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Quote:
Originally Posted by Bobo
4-8 for myofibullar hypertrophy, 8-12 for sarcoplasmic hypertrophy.


Incorporate both for the best 1-2 punch.
Huh....
 
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Old 06-06-2005, 07:58 PM   #14
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Quote:
Originally Posted by Brfish
Huh....
6-10
 
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Old 06-06-2005, 08:02 PM   #15
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Quote:
Huh....
Lol I was thinking the same thing, anyways 4-6 usually does it for me.
 
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Old 06-06-2005, 08:14 PM   #16
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BOBO knows his ****....so listen to him.....he is correct, switch it up each week....
 
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Old 06-06-2005, 10:25 PM   #17
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Quote:
Originally Posted by Brfish
Huh....
LOL start reading bro
 
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Old 06-06-2005, 10:37 PM   #18
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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.
 


Hell Yeah.
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Old 06-07-2005, 12:04 AM   #19
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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
 
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Old 06-07-2005, 04:27 PM   #