Rep Ranges

[Alan H]

Having sum trouble figuring this out.Rep guidelines allows recommend sumthing like this

12+-Endurance
6-12-Hypertrophy
1-6-Strength
1-3-Power

Its also recommended to change the range every 6-8 weeks to stop adaption.My problem is when u pick a range should u pyramid the weight.

Example Rep Range 6-12 Incresing the weight on each set
Set 1 12
Set 2 10
Set 3 8
Set 4 6

Or should u just select a weight and use it until u can do 12 reps then increase to weight where u can just do 6 and work ur way back up to twelve again

[sdb]

there are many ways they mean by variation every so many weeks. not just sets and reps, but also exercises and exercise order.

let me link you to a post that will help you with some different techniques.

it's about half way down post No. 1.

Article: Things to Consider When Cutting


also, you can google Weider Method or Weider Principles and get them too.

[Alan H]

Thanks sdb

[Critical Mass]

Originally Posted by Alan H

Having sum trouble figuring this out.Rep guidelines allows recommend sumthing like this
12+-Endurance
6-12-Hypertrophy
1-6-Strength
1-3-Power

Its also recommended to change the range every 6-8 weeks to stop adaption.

My problem is when u pick a range should u pyramid the weight.

Example Rep Range 6-12 Incresing the weight on each set
Set 1 12
Set 2 10
Set 3 8
Set 4 6
Or should u just select a weight and use it until u can do 12 reps then increase to weight where u can just do 6 and work ur way back up to twelve again

Take this from a pretty strong H.I.T. low volume advocate....... Lately I've been training a lot of exercises in the 12+ rep ranges and it's been yeilding some nice hypertrophy. Yes, your rep range examples are just that......examples and rules of thumb.

I do not reccomend that you switch up your routine every 6-8 weeks. I reccomend that you switch it up when you stop getting noticable results, or you reach a plateu of some sort. Your body will also feel and tell you when you might want to try a new routine. But I see what I believe to be too much talk about switching up routines purely for the sake of switching up routines. I believe it's counter productive.

Pyramiding your weight and sets is good, and is the way I see a majority of people train. It's good. Remember though, it is one strategy among many good strategies. But straight sets are also good. They can also help build muscle endurance, strength and size.

You ask, "should u just select a weight and use it until u can do 12 reps then increase to weight where u can just do 6 and........." Well, it depends on what your goal is. Right now I have a goal of doing pull ups while hanging a 45 and 25 pound weight by june with no straps. So, I train pull ups right now by doing 4 sets of 15 to increase my prolonged grip strength for pull ups. I also have found that my lats respond well to high volume. About every 3rd back workout is heavy, low volume right now.

So, it depends on how you want to train. I dare say that if you are training in the 12+ range, (don't miss this!!!) rep number 7 or 8 should be the point where you would have put the weight down and shouted profanities........ but you push through the pain barrier and rep out the extra 4 or 5 reps that concludes your set. Thats when 12+ rep sets grow muscle.

[Alan H]

Thanks for the info guys.

[Malley]

Get out of the guidelines for this and that, find what works for you and go with it.

[Pfabrizi1]

I think that as long as you are providing enough stimulation for the muscle, you don't need to worry about rep ranges. For me, 6-8 reps is a good point where it is enough reps so that each rep is somewhat challenging and not too many where the first 5 or six reps don't mean much. I do like to change up the rep ranges a lot though to make sure I'm getting the best of all worlds!

[strawser9]

Think of that chart as EXACTLY what it is...

GUIDELINES.

NOT

RULES!

yes, 6-12 is most likely to induce hypertrophy...but don't stop at 12 if you can do more, and don't hurt yourself trying to get 6.

You have to tell them fuckin muscles they aren't good enough--by pushing the shit out of them (or pulling)

btw...as long as you keep pushing, your muscle won't adapt. More weight is just as efficient as a different exercise at avoiding this!