posted Tue, 11/27/2012 - 10:20
1447
stregnth set/rep ranges
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I know most bobybuilders dont do many low rep workouts, but in order to increase stregnth what rep and set range would you guys say is optimal? I was thinking from 3-5 heavy reps and 4-5 sets? Also for the smaller secodnary muscle excercises like curls or tricept extension, would it be better to keep those in the 8-12 rep range?
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Anoni've commented on this in the forums numerous times and have had many private conversations about the appropriate rep ranges for each goal. i've been saying that i will write another thread and dedicate it to this topic. i like to take a consultative approach by going a step further than telling people what they need to do and tell them how and WHY they are doing it. firm believer that you can give a man a fish and feed him for a day, but you teach a man how to fish and you feed him for a lifetime.
the simplest breakdown bro is this:
strength: 4-6 rep range with recovery HR of 100 bpm
stamina: 12-15 rep range with recovery HR of 115 bpm
endurance: 20-25 rep range with recovery HR of 125 bpm
you want to use the overload principle and find a weight that causes you to fail unassisted at the lowest number of the rep range. as you progress you will find you're able to reach the higher end of the rep range each set. when this happens, you add more weight and drop back down to the lower number. you will always progress this way IF you challenge yourself each session.
Anongreat reply bro, butinstead of going by your heart rate would 1-3 minutes between sets be ample rest time or would that be too much? And for hypertrophy im guessing the rep ranges should be from 8-10?
Anonusing the heart rate gives you a better idea of both the level of intensity and recovery of the resting muscles. but, you could go by the clock. i did it this way for a long time. the amounts of time required between sets may be different from me to you. here's what i do with the timer:
4-6 reps = 2-3 min
12-15 reps = 1.5-2 min
20-25 reps = 45 sec - 1 min
you'll have to play with those numbers to get tuned in with yourself. note: the latter sets of each movement will require additional rest compared to the beginning sets. good luck to ya, brother
Anonthanks a lot bro
Give them a vote if you find it helpful.PermalinkAnonYou bet
5x5 is what I do to increase my max but I also do weeks with higher reps to give my joints some breathing room.. Say 2-3 weeks of heavy 5x5 per work out then 1-2 weeks of 12-15x5.. Never injured myself with this routine.. Knock on wood
I have been training for strength for many years and have found that 5 set 6 rep works best for me. I also do some negatives to get myself used to just handling a heavier weight.
TropicanaJuiceIT all depends on your goals. Strength I would stay in the 1-5 rep range, hypertrophy I would stay in the 6-8 rep range, with occasional higher rep work to hit the slower twitch muscles and endurance 12 + reps