Rep ranges?

[Aggie2012]

I'm still in my offseason for about 8 more weeks. I want to grow but still be strong. What is a good rep range to increase strength but also grow?

 

[chitown58]

Keep ur first exercise a heavy compound movement and keep ur reps real low, 3 to 5 reps, and around 6 or so sets...that triggers ur nervous system which gives u your real strength...like powerlifters. The rest of ur workout keep it all hypertrophy training, 8 to 12, or even 6 to 12 if u like going heavy. Hope this helps..

 

[Aggie2012]

Thanks man. Can you explain more about the 6 sets? Did you mean only do 6 sets for legs?

 

[chitown58]

Only for compound exercises...like let's say bench press for example, ull start up with a few warmup sets so ur ready, then around ur last set u keep it heavy, so that u fail at around 3 to 5 reps...(def b careful with this tho, have sumone spot u!) Do ur set, then rest a min, then go on to the next set, keep going till u reach around 6 sets or so. There's a few diff ways to go about this too...and in powerlifting their rest is much longer than hypertrophy training (bodybuilding) but if ur really interested in all that u should do a lil research on it. Doing this should def build sum serious strength.

 

[Aggie2012]

I'll give it a shot, thanks!

 

[chitown58]

No prob bro

 

[Rodja]

Only for compound exercises...like let's say bench press for example, ull start up with a few warmup sets so ur ready, then around ur last set u keep it heavy, so that u fail at around 3 to 5 reps...(def b careful with this tho, have sumone spot u!) Do ur set, then rest a min, then go on to the next set, keep going till u reach around 6 sets or so. There's a few diff ways to go about this too...and in powerlifting their rest is much longer than hypertrophy training (bodybuilding) but if ur really interested in all that u should do a lil research on it. Doing this should def build sum serious strength.

This is a recipe for overuse injuries. If you plan on training in that low of a rep range, then you'll need longer than a minute rest if you expect to make it through the sets. The whole idea of rest periods is something I have a major issue with as it implies that if you deviate from them, then the end result will different, which is absurd. Hypertrophy is not dictated by rest periods; it is dictated by overload, progression, TUT, and preiodization.

 

[chitown58]

I never said hypertrophy was all bout rest periods dude...and I said there's diff ways to go about heavy training, and mentioned the longer rest...

 

[Rodja]

I never said hypertrophy was all bout rest periods dude...and I said there's diff ways to go about heavy training, and mentioned the longer rest...

The longer rest periods are needed when training closer to a 1RM and your prescribed methods goes outside of Prilepin's chart. I hate to use the phrase overtraining in this scenario as it's not accurate, but his recovery and performance will suffer as a result of this.

 

[chitown58]

His recovery will b fine, look up the rest-pause technique, another technique u go real heavy on while only getting 10 to 15 sec rest, u repeat that till u get bout 8 to 10 reps...anyways this is my advice to the guy, I would never tell sumone to do sumthing I haven't tried and applyd myself...strength is all bout the nervous system not so much the muscle...but yea, I'm not going to argue with anyone over this, u don't like it, then don't do it!

 

[Rodja]

His recovery will b fine, look up the rest-pause technique, another technique u go real heavy on while only getting 10 to 15 sec rest, u repeat that till u get bout 8 to 10 reps...anyways this is my advice to the guy, I would never tell sumone to do sumthing I haven't tried and applyd myself...strength is all bout the nervous system not so much the muscle...but yea, I'm not going to argue with anyone over this, u don't like it, then don't do it!

You don't need to explain the rest-pause method or the intricacies of the CNS and strength. I am very familiar with each of the role of the CNS, hence why I brought up Prilepin's chart.

What you described is not the rest-pause technique as that is generally one all-out set with 10-20s breaks instead of multiple sets.

 

[R1balla]

His recovery will b fine, look up the rest-pause technique, another technique u go real heavy on while only getting 10 to 15 sec rest, u repeat that till u get bout 8 to 10 reps...anyways this is my advice to the guy, I would never tell sumone to do sumthing I haven't tried and applyd myself...strength is all bout the nervous system not so much the muscle...but yea, I'm not going to argue with anyone over this, u don't like it, then don't do it!

RP techniques are NOT what you are talking about. and if you are, you yourself need to do more research on DC training and RP