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Author Topic: THE MYTH 0F REP RANGES AND HYPERTR0PHY  (Read 17891 times)

asbrus

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THE MYTH 0F REP RANGES AND HYPERTR0PHY
« on: October 07, 2011, 02:35:50 PM »
THE BIGGEST MYTH THAT IS CIRCULATING AM0NG B0ARDS IS THAT 6-10 BUILDS MASS AND 3-5 BUILDS STRENGTH. YET 0LYMPIC WEIGHTLIFTER NEVER G0 AB0VE 3 REPS AND THESE GUYS HAVE S0ME 0F THE BIGGEST LEGS IN TERMS 0F THEIR WEIGHT EVEN SURPASSING S0ME PR0 AND AMATEUR B0DYBUILDERS IN LEG SIZE AND THICKNESS.
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g101

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #1 on: October 07, 2011, 02:50:30 PM »
you forgot 12-15 = endurance  ;D
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The Grim Lifter

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #2 on: October 07, 2011, 02:52:49 PM »
Doesn't matter, it's all hormonialias
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Primemuscle

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #3 on: October 07, 2011, 02:56:52 PM »
Quote from: asbrus on October 07, 2011, 02:35:50 PM
THE BIGGEST MYTH THAT IS CIRCULATING AM0NG B0ARDS IS THAT 6-10 BUILDS MASS AND 3-5 BUILDS STRENGTH. YET 0LYMPIC WEIGHTLIFTER NEVER G0 AB0VE 3 REPS AND THESE GUYS HAVE S0ME 0F THE BIGGEST LEGS IN TERMS 0F THEIR WEIGHT EVEN SURPASSING S0ME PR0 AND AMATEUR B0DYBUILDERS IN LEG SIZE AND THICKNESS.

Don't you think their genetics has something to do with this too? If a fellow is naturally built like a long distance runner he isn't likely to develop big hulking power lifter legs regardless of how many or how few reps he does.

Why are you yelling, BTW?
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The Grim Lifter

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #4 on: October 07, 2011, 02:58:34 PM »
Quote from: Primemuscle on October 07, 2011, 02:56:52 PM
Don't you think their genetics has something to do with this too? If a fellow is naturally built like a long distance runner he isn't likely to develop big hulking power lifter legs regardless of how many or how few reps he does.

Why are you yelling, BTW?

Because rep ranges is serious shit
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Rudee

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #5 on: October 07, 2011, 03:01:53 PM »
It's been proven that people who type in Upper Case letters when typing on message boards have lower IQ scores. 
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Primemuscle

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #6 on: October 07, 2011, 03:03:09 PM »
Quote from: The Grim Lifter on October 07, 2011, 02:58:34 PM
Because rep ranges is serious shit

Which explains why I am currently lifting in the 4-8 rep range. I am a naturally scrawny guy who wanted to be big. I have been trying to get there for over fifty years. Probably not going to happen....but the fun is in trying anyway.
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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #7 on: October 07, 2011, 03:07:32 PM »
Quote from: Primemuscle on October 07, 2011, 02:56:52 PM
Don't you think their genetics has something to do with this too? If a fellow is naturally built like a long distance runner he isn't likely to develop big hulking power lifter legs regardless of how many or how few reps he does.

Why are you yelling, BTW?

GENETICS DICTATES H0W BIG Y0UR LEGS WILL BE YES. THAT WASN'T MY P0INT. I'M SAYING REP RANGES D0N'T DICTATE MASS. L00K AT S0ME 0LYMPIC WEIGHTLIFTERS. THEY HAVE L0NG LEGS, SH0RT T0R0S, AND C0ULD BE L0NG DISTANCE RUNNERS. ESPECIALLY THE CHINESE, BUT ALL HAVE MASSIVE LEGS. WHY? TRAINING WITH HEAVY WEIGHTS BUILDS MASS. PLAIN AND SIMPLE.

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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #8 on: October 07, 2011, 03:12:20 PM »
Quote from: Primemuscle on October 07, 2011, 03:03:09 PM
Which explains why I am currently lifting in the 4-8 rep range. I am a naturally scrawny guy who wanted to be big. I have been trying to get there for over fifty years. Probably not going to happen....but the fun is in trying anyway.

I'M CURRENTLY LIFTING IN THE 3-5 REP RANGE. THE ULTIMATE G0AL IS T0 HIT 3X5 WITH THE WEIGHT BEF0RE M0VING UP IN WEIGHT. ESPECIALLY F0R NATURALS, HIGH REP TRAINING ISN'T AS EFFECTIVE F0R PUTTING 0N MASS.
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Primemuscle

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #9 on: October 07, 2011, 03:28:10 PM »
Quote from: asbrus on October 07, 2011, 03:12:20 PM
I'M CURRENTLY LIFTING IN THE 3-5 REP RANGE. THE ULTIMATE G0AL IS T0 HIT 3X5 WITH THE WEIGHT BEF0RE M0VING UP IN WEIGHT. ESPECIALLY F0R NATURALS, HIGH REP TRAINING ISN'T AS EFFECTIVE F0R PUTTING 0N MASS.

I warm up with one or two sets in the 10-8 range. The work sets, usually two sets also, are 6-4 range. When I get to the point of doing 6-6 or 8-6 reps, I increase the weight. For quads, specially on the leg press, I do more sets like four or five work sets.

Every so often, I'll drop the weight back some and do higher reps for that day. You can get a great pump out of doing several sets of 20-30 reps on the leg press. When you climb out of the machine you'll feel like you can barely stand up, much less walk.   
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biff

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #10 on: October 07, 2011, 03:40:15 PM »
whats more important, working reps per set, or working reps per workout?
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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #11 on: October 07, 2011, 03:51:09 PM »
Quote from: biff on October 07, 2011, 03:40:15 PM
whats more important, working reps per set, or working reps per workout?

NEITHER. IT'S INCREASING THE WEIGHT AND TRYING T0 D0 M0RE THEN WHAT Y0U DID LAST TIME.
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biff

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #12 on: October 07, 2011, 03:53:03 PM »
Quote from: asbrus on October 07, 2011, 03:51:09 PM
NEITHER. IT'S INCREASING THE WEIGHT AND TRYING T0 D0 M0RE THEN WHAT Y0U DID LAST TIME.

so increasing 1 rep max every week is best? liek 3 warmups, than heavy single rep is better than any multiple rep range, as long as the weight went up?
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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #13 on: October 07, 2011, 03:56:50 PM »
Quote from: biff on October 07, 2011, 03:53:03 PM
so increasing 1 rep max every week is best? liek 3 warmups, than heavy single rep is better than any multiple rep range, as long as the weight went up?

3-5 REP RANGE 0R 6-8 REP RANGE. Y0U CAN PICK ANY REP RANGE, BUT AFTER Y0U WANT T0 F0CUS G0ING UP IN WEIGHT WITHIN THAT REP RANGE. THIS IS WHAT I MEAN. A L0T 0F PE0PLE ARE STUCK IN REP RANGES AND STILL USE THE SAME L0AD AS THEY DID 6 M0NTHS AG0.
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Primemuscle

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #14 on: October 07, 2011, 04:29:30 PM »
Quote from: asbrus on October 07, 2011, 03:56:50 PM
3-5 REP RANGE 0R 6-8 REP RANGE. Y0U CAN PICK ANY REP RANGE, BUT AFTER Y0U WANT T0 F0CUS G0ING UP IN WEIGHT WITHIN THAT REP RANGE. THIS IS WHAT I MEAN. A L0T 0F PE0PLE ARE STUCK IN REP RANGES AND STILL USE THE SAME L0AD AS THEY DID 6 M0NTHS AG0.

Which explains why after years and years of working out, some folks continue to look about the same or sometimes worse.
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unrageable

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #15 on: October 07, 2011, 04:41:03 PM »
what do you know about being natural?  ::)
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apply85

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #16 on: October 07, 2011, 04:49:26 PM »
lol nosleep called you a natural and now u think u cute, u aint shit
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chess315

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #17 on: October 07, 2011, 04:54:22 PM »
time under tension and gear of course the will have big legs they get quite a bit of time under tension and are juiced up there upper bodies are a different story because it doesnt get time under tension because the olympic lifts have no negative in them
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Coach is Back!

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #18 on: October 07, 2011, 05:09:37 PM »
You're confusing POWER with strength assbruise
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el numero uno

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #19 on: October 07, 2011, 05:26:25 PM »
Quote from: asbrus on October 07, 2011, 03:51:09 PM
NEITHER. IT'S INCREASING THE WEIGHT AND TRYING T0 D0 M0RE THEN WHAT Y0U DID LAST TIME.
for muscle development, this is also a myth
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AlphaMaleDawg

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #20 on: October 07, 2011, 05:31:31 PM »
most rep ranges would probably work, but I can guarantee 10-12 definitely will
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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #21 on: October 07, 2011, 06:11:59 PM »
Quote from: The Coach on October 07, 2011, 05:09:37 PM
You're confusing POWER with strength assbruise

N0 I'M N0T. I'M SAYING REP RANGES D0N'T HAVE ANYTHING T0 D0 WITH MASS EVIDENT BY 0LYMPIC LIFTERS NEVER G0ING AB0VE 3 REPS AND HAVING MASSIVE LEGS. I'M N0T SURE WHAT Y0U'RE TALKING AB0UT.
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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #22 on: October 07, 2011, 06:12:43 PM »
Quote from: el numero uno on October 07, 2011, 05:26:25 PM
for muscle development, this is also a myth

N0 IT'S N0T.
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asbrus

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #23 on: October 07, 2011, 06:14:14 PM »
Quote from: unrageable on October 07, 2011, 04:41:03 PM
what do you know about being natural?  ::)

QUITE A BIT ACTUALLY. STARTED AT 155 LBS AND N0W AT 180 LBS. PUT 0N 25 LBS 0F MUSCLE NATURALLY.
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Coach is Back!

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Re: THE MYTH 0F REP RANGES AND HYPERTR0PHY
« Reply #24 on: October 07, 2011, 06:22:22 PM »
Quote from: asbrus on October 07, 2011, 06:11:59 PM
N0 I'M N0T. I'M SAYING REP RANGES D0N'T HAVE ANYTHING T0 D0 WITH MASS EVIDENT BY 0LYMPIC LIFTERS NEVER G0ING AB0VE 3 REPS AND HAVING MASSIVE LEGS. I'M N0T SURE WHAT Y0U'RE TALKING AB0UT.

You do realize that olympic lifts are explosive lifts and usually done FIRST in the program then SUPPLEMENTAL lifts are done second......right? The key word is SUPPLEMENTAL and on a certain day during a usual program they might incorporate an hypertrophy day.
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