Right I want your opinions for the best rep range for stimulating muscle growth.
Do you prefer:
heavy weight with low reps (3 - 5)
Moderate weight with moderate reps (8 - 12)
Low weights with high reps (15 - 25)
Or to incorporate all 3 rep ranges in 1 workout
(i.e triceps)
Close grip bench 5 x 5
Skull crushers 4 x 8 - 12
Overhead rope extensions 3 x 15 - 25
This method hits the muscles fast and slow fibres, because correct me if im wrong but low rep training consists of 20%-30% muscle stimulation, moderate rep and weight consist of 15%-20% muscle stimulation and high rep training consists of a further 20%-30% muscle stimulation.
Another question would be to instead of incorporating all three rep ranges in one workout, would it be better to say do 4weeks of low rep training followed by 4weeks of high rep training and another 4weeks of moderate training |
| Reply » Rep Ranges |
I find that diet has much more of an effect than rep range, if I am going extremely heavy I keep the reps low, however 20 rep squats have worked wonders for me, keep the weight as high as you would for 10 reps but crank out 20 reps. Make sure you have a spotter and a puke bucket on hand.
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| Reply » Rep Ranges |
I like roughly 7-11 reps. Lower like 1-4 reps is too risky for injuries in my opinion.
You can build muscle with a higher rep range just as easily as a lower rep range. Its just more safe.
I heard heavy sets with like 3-4 reps is good because it hits the deeper muscle fibers, but I seem to grow just fine how I do it, and those deep muscle fibers are probably still getting worked.
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| Reply » Rep Ranges |
incorporate all 3
1-4 reps isnt risky , it builds the most strength. if you dont have any strength reps in there your program probably sucks.
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| Reply » Rep Ranges |
Its all about intensity and the weight you use. As long as your straining on your last reps your tearing muscle and doing fine.
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| Reply » Rep Ranges |
Quote: | incorporate all 3
1-4 reps isnt risky , it builds the most strength. if you dont have any strength reps in there your program probably sucks. | ok. 
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