Rep Ranges
Hi Dave,
Let me start by saying i love your articles!
I’m not a newbie, i have a pretty good knowledge about bodybuilding, however there is one question that i cant get a proper answer for.
I hear different things from different people and contradictions in articles, magazines, etc.
My question is about reps.
High reps vs. low reps
What does each do?
Does low reps make you stronger and bigger, or does high reps make you stronger and bigger?
Personally i want to get a lot bigger and stronger before i consider competing. I believe that if i’m able lift the weights that ronnie does then i should be able get that big!!(nearly!)
Its the one thing about training that bugs me.
Do you know any articles that you could link me to that would explain, or can you explain?
My friends always come to me for advise and they all have different goals.
Bigger and stronger for football
Bigger muscles for vanity purposes
bodybuilding… powerlifting!!!
Please Help…
Thank you,
Justin
Hi Justin,
There are many articles written on the various rep ranges and what they do. You are correct in saying that there are lots of different perspectives on this issue. In my experience in training many people I would say that a so-called moderate rep range of between eight and 12 is best for muscle hypertrophy (the growth of the individual muscle fibers). The key here is to maximize all of these reps through a full range of motion and contract hard at the top of each rep. The 12th rep should be almost impossible to achieve. Lower reps (less than six) in my experience do tend to build more power but don’t do a lot to fully tax the muscles to cause overall growth and full development, although they will build a degree of size. Power lifters for example tend to have certain strong body parts but in general are not complete from a body part perspective. High reps (over 15) do not really build size but can be good for intensity purposes; for example, following a heavy set of eight to 12 lower the weight and do a very light set of 15 to 25. Bottom line: to build size for bodybuilding purposes stick with a rep range of eight to 12 and use a weight that is heavy enough to cause failure on the 12th rep. Good luck! Work hard!
David
