DIFFERENT REP RANGES FOR MAXIMUM MUSCLE GROWTH?

[SF1900]

From what I have heard/read, its important to mix up your rep ranges, i.e., heavy days (3-5 reps), moderate days (6-12 reps) and light days (13-15+ reps). Has anyone tried to do all three, or possibly two of those rep ranges in the same workout to work both slow and fast twitch muscle fibers?

For example (this is just off the top of my head):

Barbell Bench Press: 3-5 reps
Flyes: 15 reps
Dumbell press: 6-12 reps
Hammer strength Press: 15 reps

You get the idea. Do you think there is any advantage to hitting all different rep ranges in one workout to increase growth? Or is it best to stick with relatively the same rep range, i.e., stay heavy throughout the workout, or stay light throughout the workout, etc? SF1900 is trying to transform into a beast this summer, and needs all the advice.

Your friend,

SF1900

[ritch]

I think a combo of low rep training like the 3-5 rep with 5-10 rep is ideal. That's what works for me. I don't do much 3-5 rep stuff now, maybe should focus on that for a while. If a certain rep group does not benefit you, don't do it is my advice. MIx up the one's that do work in our favor.

[SF1900]

I think a combo of low rep training like the 3-5 rep with 5-10 rep is ideal. That's what works for me. I don't do much 3-5 rep stuff now, maybe should focus on that for a while. If a certain rep group does not benefit you, don't do it is my advice. MIx up the one's that do work in our favor.

But that is what I am asking: Mix it up in the same workout? Or in different workouts? What do you do?

[ritch]

But that is what I am asking: Mix it up in the same workout? Or in different workouts? What do you do?

Sorry to be so vague, but I do what I feel is best for that day. I did use before, on say the first movement
4-6 reps
then second movement
6-8
and
8-10

I used to do long periods of low rep stuff, doing just that. You keep your size pretty much, just hard on the joints, so a few heavy sets here and there to keep you in range is just how I approach it.

[chaos]

Big lifts I do heavy, low reps, all other stuff I'm up around 8-10 reps.

[Donny]

Big lifts I do heavy, low reps, all other stuff I'm up around 8-10 reps.

do you ever have say a short period of high rep work or maybe pyramid training/reverse pyramid training ? I thing Pyramid training as old as it is..works great.

[chaos]

do you ever have say a short period of high rep work or maybe pyramid training/reverse pyramid training ? I thing Pyramid training as old as it is..works great.

Once in awhile I throw in light weeks. And I pyramid the weights constantly, up and back down. I also do alot of supersets, drop sets.

[Donny]

Once in awhile I throw in light weeks. And I pyramid the weights constantly, up and back down. I also do alot of supersets, drop sets.

very wise. Avoids injury too, well in my opinion.

[pestosterone]

Big lifts I do heavy, low reps, all other stuff I'm up around 8-10 reps.

I do it like this but I consider heavy 6-8 reps accept a squat or DL I'll go to singles or doubles on deadlift but squats I keep at least 5 reps

[Vince B]

But that is what I am asking: Mix it up in the same workout? Or in different workouts? What do you do?

This is the same jerk who makes fun of my knowledge and inventions? His question reveals he knows nothing about training.

What is behind the theory of mixing it up? Sounds like nonsense to me. That is the trouble with bodybuilding. Guys do so

many different things they wouldn't know what was responsible for any gains.

[Teutonic Knight]

This is the same jerk who makes fun of my knowledge and inventions?



 

........"knowledge & inventions" .................

 
 
 

[DroppingPlates]

This is the same jerk who makes fun of my knowledge and inventions? His question reveals he knows nothing about training.

What is behind the theory of mixing it up? Sounds like nonsense to me. That is the trouble with bodybuilding. Guys do so

many different things they wouldn't know what was responsible for any gains.

It was a question, not a claim.

Give me ten names of people who take your 'knowledge and inventions' serious, ten names.

[SF1900]

This is the same jerk who makes fun of my knowledge and inventions? His question reveals he knows nothing about training.

What is behind the theory of mixing it up? Sounds like nonsense to me. That is the trouble with bodybuilding. Guys do so

many different things they wouldn't know what was responsible for any gains.

Vince, shut up, or I wont give that beautiful, big, hairy belly some gentle kisses.

[SF1900]

........"knowledge & inventions" .................

 
 
 

lol. The only thing that vince invented was that chubby hairy belly.

[SF1900]

It was a question, not a claim.

Give me ten names of people who take your 'knowledge and inventions' serious, ten names.

Years ago, people were calling Vince out on his bullshit. lol. To this day, he still cannot claim anything lol

But who cares about all that, when you look like this!!

[DroppingPlates]

Years ago, people were calling Vince out on his bullshit. lol. To this day, he still cannot claim anything lol

But who cares about all that, when you look like this!!

There are many outspoken people in the bodybuilding world, but I haven't seen an accepted scientific paper with his name yet.

He still has good forearms, credits for that.

[local hero]

Years ago, people were calling Vince out on his bullshit. lol. To this day, he still cannot claim anything lol

But who cares about all that, when you look like this!!

I'm still waiting for this valuable information he's keeping tight a hold of....

[SF1900]

There are many outspoken people in the bodybuilding world, but I haven't seen an accepted scientific paper with his name yet.

He still has good forearms, credits for that.

You will never see an accepted scientific paper by Basile.

Basile has good forearms because he takes a lot of pictures. Hes somewhat of a photog.