rep range

[bunnyluva]

What rep ranges are the bodybuilders using here.

Ive normally started off the beginning of a routine with 8-10 and slowly added weight and lowered the reps to 5.

Im gonna try a typical 8-10 rep range for 12 weeks to see if i can make progress with higher reps.

Bloody hurts tho, Im hoping my body gets used to dealing with the lactic acid.

bunnykilla

[PikeKing]

have you though about decreasing rest times too?

My normal training is in the 5-8 rep range with about 2-3 mins rest per set.

Going to 8-10 reps with 60-90 second rests is an experience!!

[bunnyluva]

I dont rest too much between sets anyway, bit londer with squats obvioulsy. I normally get back under the bar when my breathing has calmed down.

The pain from the muscle working in a higher rep range is a killer.

Do people still believe that a higher rep range trains the different fibres or has that been disproven?

bunnykilla

[Robert]

Different fibres being recruited is nonsense.

I wouldn't go over 8 reps for anythign except the odd 2x10 used for biceps/triceps. All my 3x8 stuff is doen with 30-60seconds rest.

Less rest = more density = more hypertrophy.
More reps = more density+volume = more hypertrophy.

BUT only up to a point. I think 8 reps is that point.

10-15reps don't serve a purpose: To get more than one set of 10 reps you'll have to be using less than 70%1RM and that is NOT productive. To get 15reps your looking at 55-60%1R, and thats pathetic TBH. Not to mention bordering on the endurance side of the spectrum (your muscle can get more efficent - endurance, or stronger, thats it.)

[bunnyluva]

Yeah Ive been reading about rep ranges and 8 does seem to be recomended as high as you should go.

I will do 1 warmup set then 3x8.

Bunnykilla

[Robert]

Who said anythign about 1 w/u set. Personally I do as many as I feel are nessecary on the day. 3-6w/u sets are my usual for 3x5and 2-4 for 3x8.