Can you lift for size and strength at the same time?

[Big_D]

I'm trying to do both. I do 3 weeks cycle of 10 repetitions then the next 3 weeks, I do 5 rep for each exercise.

I was thinking of changing the 5 rep cycle to 8 reps so that I can get a better feeling.

What rep ranges do you feel will do both, build size and strength?

[BroadStreetBruiser]

I thought all of us here were aiming for size AND strength?

[8 INCH not biceps]

 For size and strength go for 6 reps.

[Big_D]

I thought all of us here were aiming for size AND strength?

If you stay in the 15-12 rep range, you will not gain strength. The opinion is that if you want to gain strength, you have to stay in the 5-3 rep range and do singles. When you go that low it doesn't do anything for muscle growth even though you get stronger.

Ronnie Coleman said he stays around 12 reps and Lee priest says he stays in the 6-8 rep range. I'm trying to find a middle ground.

[BroadStreetBruiser]

Yeah Big_D that's a good plan. Take 2 of probably the more genetically gifted humans ever born to get big and try and make that work for yourself

[Ursus]

I'm trying to do both. I do 3 weeks cycle of 10 repetitions then the next 3 weeks, I do 5 rep for each exercise.

I was thinking of changing the 5 rep cycle to 8 reps so that I can get a better feeling.

What rep ranges do you feel will do both, build size and strength?

sets of 5 or less for most exercises, then when i am pumped from it i do higher reps amybe 10 just for a cupla sets for the nice pump feelin

[kicker]

What rep ranges do you feel will do both, build size and strength?

I'd say anywhere from 4-8 reps yields the best compromise b/w size & strength.

[Hedgehog]

I'm trying to do both. I do 3 weeks cycle of 10 repetitions then the next 3 weeks, I do 5 rep for each exercise.

I was thinking of changing the 5 rep cycle to 8 reps so that I can get a better feeling.

What rep ranges do you feel will do both, build size and strength?

Actually, 5 reps is IMO on the high side when it comes to training for pure strength. Instead of training pure strength training (1-3 reps), 5 reps will get you both mass and strength. Although you'll never be able to reach your 1RM potential without training a lot of true low rep training. And being true to the low rep religion for a long while.

But then again, that isn't your goal. So do 5'ers. The whole point of the 5'ers was to not change too much.

I'm guessing that if you've looked into any pure powerlifter/benchpresser training protocol, it was a lot of 2's, 3's, and low rep training. Which is fine. But maybe not in accordance to what your goals are.

YIP
Zack

[Disgusted]

Taking a bunch of steroids seems to be the best method to use for size and strength.

[alexxx]

try doggcrap 

[Havenbull]

www.ast-ss-com

sign up for max-ot

[DIVISION]

6 reps is a good medium between pure strength and higher volume.

This way you're not tapping in to the CNS the same way you would with low rep (1-3) training, yet you're not taxing the slow twitch fibers either.

See how that works for you, Derek.



DIV

[gcb]

You should keep changing it up. Try doing one exercise heavy <=5 reps and the rest of the exercises lighter for 8 to 12 reps.

[chris_mason]

There is SO MUCH misinformation out there about rep counts and what does what.  As only one example, the idea that low reps don't work the slow twitch muscle fibers.  To make a long story short, slow twitch fibers and their respective motor units have a lower threshold for activation.  They are therefore recruited even when lifting very heavy loads.  Don't believe all of the fiber bullshit you read on bodybuilding boards. 

Train progressively with heavy loads using 3-10 reps for the most part (higher reps can be very effective depending on how they are used).  Experiment on yourself to see which rep count seems to work the best for YOU by body part.  Train progressively and you will get bigger and stronger if you also allow for sufficient rest and do not overtrain.

[Hedgehog]

www.ast-ss-com

sign up for max-ot

Actually, there is a link on the training board now, to a place where you can download the Max-OT .pdf  without having to sign up.

YIP
Zack

[Jr. Yates]

You should keep changing it up. Try doing one exercise heavy <=5 reps and the rest of the exercises lighter for 8 to 12 reps.

yeah.

[brianX]

IT IS IMPOSSIBLE TO GET BIG AND STRONG AT THE SAME TIME!!!!!!!!!1!!11111!!11111111