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Getbig Main Boards => Gossip & Opinions => Topic started by: daddy8ball on January 16, 2011, 06:25:45 AM

Title: Ideal rep range for size?
Post by: daddy8ball on January 16, 2011, 06:25:45 AM: I usually keep it 4-8. Maybe a couple of burn out sets to 12. No problems with strength, but a lot of the biggest guys I've known do 6-8 sets of 15+.

It this unique to their genetics, or are high reps the way to go for size? For example, on leg day, I'm thinking of dropping the 8 sets of 4-6 on squats and doing 8 sets of 15+ on hacks.

Would this be a good move?
Title: Re: Ideal rep range for size?
Post by: lovemonkey on January 16, 2011, 06:26:53 AM: Why not try it out? You might even have some fun in the process.
Title: Re: Ideal rep range for size?
Post by: Fatpanda on January 16, 2011, 06:30:09 AM: 6-8 reps gives you the best bang for the buck in terms of strength and size, but studies show practically any weight from 55% 1rm and up gives results.
Title: Re: Ideal rep range for size?
Post by: JimmyJam1974 on January 16, 2011, 06:36:00 AM: Quote from: Fatpanda on January 16, 2011, 06:30:09 AM
6-8 reps gives you the best bang for the buck in terms of strength and size, but studies show practically any weight from 55% 1rm and up gives results.
Is 55% your approximate bf?
Title: Re: Ideal rep range for size?
Post by: Fatpanda on January 16, 2011, 06:45:01 AM: Quote from: JimmyJam1974 on January 16, 2011, 06:36:00 AM
Is 55% your approximate bf?

hohoho such wit ::)
Title: Re: Ideal rep range for size?
Post by: dj181 on January 16, 2011, 07:59:23 AM: As long as you follow da gospel of PROGRESSIVE OVERLOAD, you will be ok ;) Hi che 8)
Title: Re: Ideal rep range for size?
Post by: che on January 16, 2011, 08:11:19 AM: Quote from: dj181 on January 16, 2011, 07:59:23 AM
As long as you follow da gospel of PROGRESSIVE OVERLOAD, you will be ok ;) Hi che 8)

???
Title: Re: Ideal rep range for size?
Post by: _bruce_ on January 16, 2011, 08:19:45 AM: Keep an eye on total weight moved.
e.g. 4 sets/10 reps with 100lbs = 4000lbs tonnage.
Progress can also be adding another work set - 5 sets/10 reps with 100lbs = 5000lbs tonnage.
Work sets should hover in the 60 - 85% range according to your current cycle.
Though there are many possibilities to distribute the tonnage - better ask someone who progressed for a long time and knows what the key points are.
Title: Re: Ideal rep range for size?
Post by: dj181 on January 16, 2011, 09:40:49 AM: Sorry bruce, but I gotta disagree wit this "total tonnage" theroy ie if one curled a 5 pound dumbbell for 10 sets of 500 reps that would be a shitload of "total tonnage" but it wouldn't do jack shit for size gains. And speaking of volume, yeah more volume could work, but then you can run into the problem of too much volume. Also, heavier weight IS A MUCH BETTER GROWTH STIMULUS than greater volume.