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Article: Rep Range For Max Growth

doesn't mention anything about tempo.

slowing down negatives would change time under tension...effecting volume
 
^ yep. TUT has become significantly more important to me lately insteand of blasting through a super high rep set.
 
djbombsquad said:
This goes against max ot.
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I did the 6 month cycle of Max-OT and only built muscle the first 2 months(a measly 1.2 lbs lean mass). Noone is going to continually build muscle lifting in the same rep range the entire time. Max-OT is better for strength than muscle. It doesn't increase glycogen stores as well as conventional BB rep ranges.
 
I can't believe you just got around to posting this. This is from last year. The long term study was just published, but they used previously untrained subjects. Over 10 weeks 3 sets of 24 reps to failure increased lean mass(measured by MRI) as much as 3 sets of 10 reps to failure, which were double vs 1 set of 10 to failure.
They need to do a long term study on trained subjects...
 
I tend to believe the study.
See a lot of BB & pros who lift for a lot of sets/reps. Jason Huh says he doesn't even count reps, Arnold says he doesn't start counting until it starts to hurt, so I guess that means something.
 
Vengeance187 said:
I did the 6 month cycle of Max-OT and only built muscle the first 2 months(a measly 1.2 lbs lean mass). Noone is going to continually build muscle lifting in the same rep range the entire time. Max-OT is better for strength than muscle. It doesn't increase glycogen stores as well as conventional BB rep ranges.
Click to expand...

I had the best gains from max ot. Principles are simple easily followed and when I first started Max ot my bench was at 140 tops but with max ot I am benching 250 as much as 275.
I use vitargo for glycogen stores so I am fine.
 
Interesting read.. However, I followed the "Dubrielle effect" workout and did it for a 4 week cycle rather than 3. I used approx 60%-70% 1 rm, I saw both gains in strength and size. This workout uses ladder set and drop sets, equating to some very high volume sets... Probably, 50 or more reps per set/exercise... So bottom line you should still listen and pay attention to what your body is telling you, if it works use it if not scrap it.
 
djbombsquad said:
I had the best gains from max ot. Principles are simple easily followed and when I first started Max ot my bench was at 140 tops but with max ot I am benching 250 as much as 275.
I use vitargo for glycogen stores so I am fine.
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It sounds like you weren't even working out before you started Max-OT. You would've made good gains on any program. I was already benching 250 before I started Max-OT(bench 285 now), so there wasn't as much room for improvement for me.
I've already tried doing 3 weeks of 4 sets with 30% 1rm and made gains the first 2 weeks. Instead of doing whole weeks at 24 reps, I'm going to try these 24 rep sets on my light days using non-linear periodization and see how that works out.
 
Is there a sample workout program with this? I'm thinking of switching over, and am wondering if I can just plug this into my current 4x10 program.
 
Isn't it important to point out that this study was apparently centered around leg extensions? Conventional lifting knowledge and experience will tell you that bigger muscle groups (i.e., legs) respond better to higher loads. Maybe it's a kind of intuition that comes with experience, but if you've lifted long enough you get a pretty good feel for when you've hit a muscle group effectively.

Sure enough, it will take a lot more reps to feel the same strain on your legs as you feel from bench pressing. Arnold points this out in the New Modern Encyclopedia of Bodybuilding. He of course was picked on for his weak legs, but did manage to get some good size around the 1973 Mr. Olympia (Invalid Link Removed). He said that he found that leg growth required a lot of reps and sets -- up to 20 reps on heavy squats.

Long story short -- this article doesn't go against conventional wisdom, but it's important to remember that there ISN'T a magical formula for reps. The most important components are intensity, time under tension, and the motivation to push your lifts right to your limits.
 
smash1904 said:
Is there a sample workout program with this? I'm thinking of switching over, and am wondering if I can just plug this into my current 4x10 program.
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Yes, people are having good results by just adding high rep sets at the beginning or end of their current workout. It would be better to use a slower concentric contraction than was used in this study. I just did my light day today with 5s concentric, 1s eccentric, and I don't remember the last time I felt a burn like that. I usually lift as fast as possible on the concentric, but lifting slower causes more lactic acid build up and hgh release.
 
Well I knew about adding high rep sets at the end of a work out to get muscles fully engorged, but the thought of doing that all the way through the work out intrigues me. And if you would really get the same muscle growth it sounds like a win to me.
 
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