Poll: Correct number of reps for muscle size?

Correct number of reps purely for muscle size?

Page 1 of 2 12 Last
  1. Registered User
    elliotuk's Avatar
    Stats
    5'10"  167 lbs.
    Join Date
    Jan 2009
    Location
    UK
    Posts
    166
    Rep Power
    151

    Correct number of reps purely for muscle size?


    Had a lot of people telling me different numbers for this so would like to get an all round view. If I purely want to concentrate on gaining muscle size then what would be about the correct number of reps per set?

  2. Registered User
    Sinon's Avatar
    Stats
    5'11"  173 lbs.
    Join Date
    Jan 2009
    Location
    Humble, Texas
    Age
    26
    Posts
    216
    Rep Power
    177

    Some say 8 to 12

    Mozilla/5.0 (Danger hiptop 4.7; U; rv:1.7.12) Gecko/20050920
  3. Registered User
    jumpshot903's Avatar
    Stats
    6'3"  215 lbs.
    Join Date
    Feb 2009
    Location
    Florida
    Posts
    1,384
    Rep Power
    12045

    i like heavy 6-8 reps thats just me personally
    •   
       

  4. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316

    4-30.
  5. Registered User
    Kristofer68SS's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    May 2006
    Location
    misery
    Age
    41
    Posts
    5,599
    Rep Power
    13729

    i like 6-8 also
  6. Registered User
    lciaccio's Avatar
    Stats
    6'3"  205 lbs.
    Join Date
    Nov 2008
    Posts
    345
    Rep Power
    243

    Quote Originally Posted by Irish Cannon View Post
    4-30.
    hahahaa....I always heard 8-12 was the best. But as long as your lifting as heavy as possible, and eating it shouldn't really matter unless your doing like 30 reps lol...
  7. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316

    Quote Originally Posted by lciaccio View Post
    hahahaa....I always heard 8-12 was the best. But as long as your lifting as heavy as possible, and eating it shouldn't really matter unless your doing like 30 reps lol...
    I was being serious. Broscience underestimates the power of high reps. I really believe you need a wide range, and you need to alternate it often.
  8. Registered User
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Location
    Florida
    Age
    36
    Posts
    2,314
    Rep Power
    1677

    Quote Originally Posted by lciaccio View Post
    hahahaa....I always heard 8-12 was the best. But as long as your lifting as heavy as possible, and eating it shouldn't really matter unless your doing like 30 reps lol...
  9. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    I don't know, every powerlifter i have ever known gained alot of weight when they started lifting heavy. Some of the thickest people you will ever see are the lighter guys at a meet.

    Show me a 200 lb guys who benches 400, deads 600 and squats 500 and you are going to see one thick mfer.
  10. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    Quote Originally Posted by Irish Cannon View Post
    Broscience .
    I never understood this term. maybe working out a LA Fitness or some equivelant does not provide you with with enough experienced guys ( not so much talking about you thier) but if you have the oppurtunity to speak with gusy who pull big, are world record benchers, squat big, are national bodybuilding competitors, are prep guys for national competitors or pro strongmen you tend to listen to "broscience" or experience, more than you do some guy on a message board who can provide some studies. Someone once wrote " if you show me a study that says sh@t tastes good, it does not mean i am having it for dinner" Not that studies are no good, but sometimes your peers are the most valuable resource you have. I know Nick Winters and Kabuki and Beezlebub all post on this board. You can bet i am taking their word for something regarding training much more so than someone who is quoting from some study.
  11. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316

    Quote Originally Posted by jcp2 View Post
    I never understood this term. maybe working out a LA Fitness or some equivelant does not provide you with with enough experienced guys ( not so much talking about you thier) but if you have the oppurtunity to speak with gusy who pull big, are world record benchers, squat big, are national bodybuilding competitors, are prep guys for national competitors or pro strongmen you tend to listen to "broscience" or experience, more than you do some guy on a message board who can provide some studies. Someone once wrote " if you show me a study that says sh@t tastes good, it does not mean i am having it for dinner" Not that studies are no good, but sometimes your peers are the most valuable resource you have.
    That's exactly it, though. Most guys on the message board aren't "world record benchers, squat big, are national bodybuilding competitors, are prep guys for national competitors or pro strongmen"...I'd definitely listen to those guys...

    Look at Westside Barbell; those dudes hit 20+ reps on a lot of exercises. Of course 6-8, and 8-10 are good rep ranges, but so is 1-3, 4-5, and 12+...You just have to incorporate them at the right time.
  12. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    Quote Originally Posted by Irish Cannon View Post
    That's exactly it, though. Most guys on the message board aren't "world record benchers, squat big, are national bodybuilding competitors, are prep guys for national competitors or pro strongmen"...I'd definitely listen to those guys...

    Look at Westside Barbell; those dudes hit 20+ reps on a lot of exercises. Of course 6-8, and 8-10 are good rep ranges, but so is 1-3, 4-5, and 12+...You just have to incorporate them at the right time.
    The fact that you know westside makes you OK, lol. I was just trying to post a point. Sometimes the best info you will ever get is from someones mouth, but you can't always back it up on paper. Sometimes they are just freaks. I have been told things by prep gusy that kind of fly in the face of everything the boards talk about, but who am i to disagree, i don't compete in bodybuilding.
  13. Registered User
    Kristofer68SS's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    May 2006
    Location
    misery
    Age
    41
    Posts
    5,599
    Rep Power
    13729

    Quote Originally Posted by jcp2 View Post
    The fact that you know westside makes you OK, lol. I was just trying to post a point. Sometimes the best info you will ever get is from someones mouth, but you can't always back it up on paper. Sometimes they are just freaks. I have been told things by prep gusy that kind of fly in the face of everything the boards talk about, but who am i to disagree, i don't compete in bodybuilding.
    who the hell is Prep Gusy?
  14. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316





    *I actually own those.
  15. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316

    Quote Originally Posted by jcp2 View Post
    The fact that you know westside makes you OK, lol. I was just trying to post a point. Sometimes the best info you will ever get is from someones mouth, but you can't always back it up on paper. Sometimes they are just freaks. I have been told things by prep gusy that kind of fly in the face of everything the boards talk about, but who am i to disagree, i don't compete in bodybuilding.
    Definitely. Word of mouth is different to me than "broscience." I've always looked at Broscience in a negative connotation.
  16. Registered User
    elliotuk's Avatar
    Stats
    5'10"  167 lbs.
    Join Date
    Jan 2009
    Location
    UK
    Posts
    166
    Rep Power
    151

    bump^ more votes plzzzzz
  17. Registered User
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,791
    Rep Power
    11678

    Broscience is reserved for those statements and myths that are repeated as fact by people without any real basis in truth.

    1. broscience 60 up, 10 down
    Word of mouth knowledge passed off as fact, primarily among bodybuilders + weightlifters. Generally spouted most by guys who have used loads of steroids and are huge, have no idea what is happening to their bodies and then share that same cluelessness with others who make the false assumption that their experience means that they have knowledge.

    Watch who you listen to. Seriously. They are everywhere, sharing their knowledge - B5150.
    "I never had any hairloss when I pinned the testosterone in my butt cheeks, but when I tried pinning in my bicep, I went bald" is some broscience you could find in a forum, or a gym

    2. BroScience 18 up, 3 down
    Anecdotal evidence presented as fact by unqualified, yet confident indvidulas in the body building community.
    Rampent within liftring forums and message boards, the information is usualy based on hearsay with little to no scientific evidence to support the claims made by the individual.
    Examples can be limited to a single fram of mind: It worked for me, so it works the same way for everyone!

    There is actually a forum that is called broscience dot com that caters to these claims.
    An example of Broscience is as follows:
    If you want to cut fat and get muscle definition, do high reps, low weight

    3. Broscience 33 up, 1 down
    Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.
    Broscience in action:

    "Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you'll go straight catabolic."
    http://forum.animalpak.com/showthread.php?t=23257
  18. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316

    ^That's exactly what I've always considered it as...The word itself just has a bad, idiot connotation to it.
  19. Registered User
    Cinn's Avatar
    Join Date
    Jun 2005
    Location
    Houston
    Age
    29
    Posts
    184
    Rep Power
    452

    ^^^ "3. Broscience 33 up, 1 down
    Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.
    Broscience in action:

    "Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you'll go straight catabolic.""



    So true. So very true.
  20. Registered User
    Irish Cannon's Avatar
    Stats
    5'8"   lbs.
    Join Date
    May 2006
    Location
    Charlotte, NC
    Age
    27
    Posts
    12,615
    Rep Power
    74316

    I believe it's 10 seconds...but it's really splitting hairs.
  21. Registered User
    RenegadeRows's Avatar
    Join Date
    Feb 2006
    Posts
    8,672
    Rep Power
    191395

    my answer is 10 reps... 4 0 4 0 ...
  22. Registered User
    MentalTwitch's Avatar
    Join Date
    May 2007
    Location
    Chicago
    Posts
    4,516
    Rep Power
    2353

    negatives. I think people are so much different i dont like these threads so much. I can hit chest heavy or i dont feel much of anything. I blast it, 4-5 exercises 3-4 sets, 8-10 reps each i feel great for the next 2 days.
    Just gotta find it for yourself.
  23. Registered User
    masterX's Avatar
    Stats
    5'8"  205 lbs.
    Join Date
    Jul 2008
    Location
    FRANCE
    Posts
    239
    Rep Power
    195

    Take 7-10reps but more is not bad 30 is a lot, better yet improve endurance muscles but again why would you bother lifting the barbell 25 times when you can lift heavy for 10 or 15 reps that would be seriously enough and you would get pumped and strong.
    I think 30 reps would be for pushups in my case.


    And be patient your chest won' t grow fast it takes time.
  24. Registered User
    Tone's Avatar
    Stats
    6'0"  221 lbs.
    Join Date
    Nov 2008
    Location
    Iowa
    Age
    31
    Posts
    458
    Rep Power
    300

    Quote Originally Posted by jcp2 View Post
    I never understood this term. maybe working out a LA Fitness or some equivelant does not provide you with with enough experienced guys ( not so much talking about you thier) but if you have the oppurtunity to speak with gusy who pull big, are world record benchers, squat big, are national bodybuilding competitors, are prep guys for national competitors or pro strongmen you tend to listen to "broscience" or experience, more than you do some guy on a message board who can provide some studies. Someone once wrote " if you show me a study that says sh@t tastes good, it does not mean i am having it for dinner" Not that studies are no good, but sometimes your peers are the most valuable resource you have. I know Nick Winters and Kabuki and Beezlebub all post on this board. You can bet i am taking their word for something regarding training much more so than someone who is quoting from some study.

    GOOD POST, I couldn't agree more!
  25. Registered User
    LOLBRB's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Nov 2008
    Location
    MASS
    Posts
    22
    Rep Power
    81

    switch it up and find out what works for you. i personally have always gone heavy on my main compound movements ( S/B/D , military press', and rows') and then 8+ reps on pretty much everything after that..

    experiment.
  26. Registered User
    columbo200's Avatar
    Stats
    5'8"  175 lbs.
    Join Date
    Apr 2009
    Posts
    23
    Rep Power
    77

    You just need to shock your body. I was doin 20, 18, 18, 15 format for a lot of exercises and seeing great gains...now I'm moving to 6, 5,4, 3,2 format for compound exercises.
  27. Registered User
    jp17815's Avatar
    Stats
    5'4"  196 lbs.
    Join Date
    Mar 2009
    Location
    PA
    Age
    34
    Posts
    482
    Rep Power
    322

    I like the 6-8 range for mass and power. Higher then that like 10 + is good for tone.

    JP.
  28. Registered User
    columbo200's Avatar
    Stats
    5'8"  175 lbs.
    Join Date
    Apr 2009
    Posts
    23
    Rep Power
    77

    Quote Originally Posted by jp17815 View Post
    I like the 6-8 range for mass and power. Higher then that like 10 + is good for tone.

    JP.
    It is for some people you are right, but lots of people I know and a lot of bodybuilders use high reps for mass building typically in the 12-15 reps range. But only doing low or high reps will not consistantly help you build mass. Your body needs a change up every 3-5 weeks.
  29. Registered User
    allstar504448's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Feb 2009
    Location
    USA
    Age
    23
    Posts
    142
    Rep Power
    138

    i read 1-6 for strength 7-11 for size and 12&up for endurance
  30. Registered User
    jp17815's Avatar
    Stats
    5'4"  196 lbs.
    Join Date
    Mar 2009
    Location
    PA
    Age
    34
    Posts
    482
    Rep Power
    322

    Quote Originally Posted by columbo200 View Post
    It is for some people you are right, but lots of people I know and a lot of bodybuilders use high reps for mass building typically in the 12-15 reps range. But only doing low or high reps will not consistantly help you build mass. Your body needs a change up every 3-5 weeks.
    I'm with you on that one. You have to change it up. That way your muscles won't get use to the same ol.

    Great point.
    I do remember reading that somewhere.

    JP.
  •   

      
     

Similar Forum Threads

  1. sets/reps for size
    By Pipes in forum Training Forum
    Replies: 8
    Last Post: 03-25-2011, 10:28 AM
  2. Replies: 5
    Last Post: 07-06-2010, 10:23 AM
  3. Blood Pressure (Correct Cuff Size) and PH
    By TheWhiteRhino in forum Anabolics
    Replies: 6
    Last Post: 03-22-2010, 08:51 AM
  4. Correct size needles for Test Enth.
    By MIAMUSCLE_86 in forum Anabolics
    Replies: 4
    Last Post: 02-01-2007, 03:05 PM
  5. Question on number of reps for legs!!
    By lift603 in forum Training Forum
    Replies: 11
    Last Post: 05-06-2006, 03:05 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

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.