Rep Ranges and Muscle Growth

monching11

This article that came up on my newsfeed on FB tackles what is currently being discussed here sa site. STR sv BB vs Endurance training and the rep ranges.

Short but sweet article.

Train for your goals/how you wanna look/lift brah.

Article: Fitness and Power

Thoughts?

aloy0511

12 reps modahfuckaaaa. ahahaha.

been waiting for this article to come back to life lol

monching11

Sarcoplasm brah!

nrg500

In relation to the topic, here is part of an article from T-Nation
http://www.t-nation.com/free_online_article/most_recent/why_bodybuilders_are_more_jacked_than_powerlifters

(Left: Fred Hatfield, Right: Tom Platz)

In 1993, Tom Platz, owner of perhaps the biggest wheels in bodybuilding history, entered into a squatting competition with Fred Hatfield (aka "Dr. Squat"), the first guy to squat 1,000 pounds.

Although Tom's legs were much bigger than Fred's, Fred kicked his butt in a one-rep max, hoisting 855 pounds to Tom's 765 pounds. But when they took some plates off the bar and decreased the weight to 525 pounds for a test of lower-body endurance, Tom dusted Fred, performing 23 reps compared to Fred's 11.

Bottom line is, bodybuilders seem better at high reps with a smooth cadence, whereas powerlifters seem more adept at low reps performed explosively.

monching11

Nice. That just strengthens the article even more

ectome

nice article...

bali po kung titignan yung pics ni fred at tom
parang mas aesthetic yung higher reps lower weight plates compare sa higher weight plates lower reps.
tama po ba?

badass_vinch

Ano BW nila during the meet?

Core

Not always the case, they way you look doesn't all boils down on training alone.

badass_vinch

kung sino mas magaan na BW sa kanila ang panalo

monching11

Di nabanggit ung weight eh.

DregPitt

experiment ko yan ngaun eh. hehe

monching11

Alin?

Big Dawg

I have always got the best of both worlds in a workout - pyramidding up in weight and hitting worksets with rep ranges from 5-10 on most basics, and 8-15 on most isolations. Has worked great for me putting on size and strength over the past 35 years. I think too many people look at it as a binary equation where it MUST be one or the other - that's the wrong outlook. You WILL get stronger doing 8-10 reps of an exercise. You WILL get bigger doing sets of 5. There is a HUGE overlapping grey area of rep ranges and much of the results from doing them is determined by the amount of fast twitch/low twitch types of muscle fiber each of us have. It's not like these are some magic numbers saying "Oh shit if I only do 5 reps I won't get bigger" or "if I do 8 reps on the bench I won't get stronger". Do both if you wanna get big & strong - don't be a "tunnel vision" guy.

Yatez

Another golden post for you sir BD!

DregPitt

Plateau ako ngaun sa dl at bp.. Tntry ko iLower ung weights than usual and higher reps.

6packingheim

Big Dawg wrote:

I have always got the best of both worlds in a workout - pyramidding up in weight and hitting worksets with rep ranges from 5-10 on most basics, and 8-15 on most isolations. Has worked great for me putting on size and strength over the past 35 years. I think too many people look at it as a binary equation where it MUST be one or the other - that's the wrong outlook. You WILL get stronger doing 8-10 reps of an exercise. You WILL get bigger doing sets of 5. There is a HUGE overlapping grey area of rep ranges and much of the results from doing them is determined by the amount of fast twitch/low twitch types of muscle fiber each of us have. It's not like these are some magic numbers saying "Oh shit if I only do 5 reps I won't get bigger" or "if I do 8 reps on the bench I won't get stronger". Do both if you wanna get big & strong - don't be a "tunnel vision" guy.

tama sir.

Florian

when i get a "pleteau" i change my workout.
i will make 15-20 reps in one set or i will do "supersets". After 1-2 Weeks i was always able reach the next level.....
in general i mix my training with 4-5 sets.... 14-6 reps.... (14/12/8-10/6-8 and one again