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Rep Ranges

Sully

Sully

AnaSCI VET / Donating Member
Dec 3, 2012
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And just to be clear, I never said I was right, or that you were wrong. I simply said that I followed a DUP training split. And my philosophy isn’t mine per se. It’s one that has been advocated by scientists that are much smarter than I am, that’s why I follow it.

As I said before, training based on muscle fiber type is questionable at best. I’m not smashing that it has no validity, just that even the scientists that are doing those studies still have a lot of questions about whether or not there is any benefit to training that way.
 
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striffe

AnaSCI VET
Feb 6, 2012
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I have swopped over to higher reps and I like it. I have noticed improvements in a few body parts. Most sets are 15+ reps. Sometimes I add in drop or rest paused sets as well.
 
Sully

Sully

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Dec 3, 2012
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striffe said:
I have swopped over to higher reps and I like it. I have noticed improvements in a few body parts. Most sets are 15+ reps. Sometimes I add in drop or rest paused sets as well.
Click to expand...

Yeah, regardless of your rep scheme there’s still a lot of good scientific evidence for drop sets, rest pause sets, pyramid sets, etc. Anything that creates a new stimulus forces adaptation in the body and will result in gains.
 
psych

psych

WPF Champion / Donating Member
Nov 4, 2013
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LOL this is just wave training like a Sheiko program or a conjugate system with chains and bands. Stop trying to make the wheel again the Russians already did it for us....
 
Sully

Sully

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psych said:
LOL this is just wave training like a Sheiko program or a conjugate system with chains and bands. Stop trying to make the wheel again the Russians already did it for us....
Click to expand...

Is that aimed at me?
 
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SURGE

Registered User
Aug 26, 2010
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striffe said:
I have swopped over to higher reps and I like it. I have noticed improvements in a few body parts. Most sets are 15+ reps. Sometimes I add in drop or rest paused sets as well.
Click to expand...

I have done the same mainly due to some injuries. But I am always rotating into low rep work as well.
 
Concreteguy

Concreteguy

Super Moderator
Mar 12, 2013
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strife, I like that range as well. You can only train "any way" for so long and then you have to switch it up.

I have fallen back to the higher reps to take a brake from sore joints many times.
 
Viking

Viking

Registered User
Nov 11, 2011
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SURGE said:
I have done the same mainly due to some injuries. But I am always rotating into low rep work as well.
Click to expand...

Concreteguy said:
strife, I like that range as well. You can only train "any way" for so long and then you have to switch it up.

I have fallen back to the higher reps to take a brake from sore joints many times.
Click to expand...

I am the same and change things due to various reasons. When I am lower bodyfat I usually add in higher reps or supersets. Not stating that is the best way but just what I prefer to do. With supersets I still go heavy but I can crack up the intensity without going too heavy.
 
M

Martellrui

New member
Mar 20, 2013
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For me all the Rep ranges have their place I like to cycle them in the same workout or weekly I like to change often the stymulus
 
Jim550

Jim550

Registered User
Oct 26, 2012
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I have a seen some good results from reducing the sets and hitting the muscle twice a week, with one of the workouts in the week being lower reps and 2nd workout being higher reps
 
Sully

Sully

AnaSCI VET / Donating Member
Dec 3, 2012
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psych said:
LOL this is just wave training like a Sheiko program or a conjugate system with chains and bands. Stop trying to make the wheel again the Russians already did it for us....
Click to expand...

I’ve never heard of conjugate training. I’ll have to hit up Google and do some reading.
 
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rAJJIN

Super Moderator
Mar 1, 2006
3,346
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0
I use to always think anything over 10 reps you are doing cardio.
Some muscles though I have found 'for me' respond better to lighter weight and just cramming all the blood in there you can. Biceps, calves, even traps Ill do 15-20 maybe even 25.
 
psych

psych

WPF Champion / Donating Member
Nov 4, 2013
3,137
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Chicago
John Meadows!!! He trains with Dave Tate! Tate is a westside barbell guy fyi!
Still no idea what the fuckl dog crap training is
 
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rAJJIN

Super Moderator
Mar 1, 2006
3,346
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Sent from my iPhone using Tapatalk
 
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odin

AnaSCI VET
Feb 2, 2007
1,769
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0
Jim550 said:
I have a seen some good results from reducing the sets and hitting the muscle twice a week, with one of the workouts in the week being lower reps and 2nd workout being higher reps
Click to expand...

This is exactly what I have done. Higher frequency but lower volume per day. One day heavy using 6-12 and the other using 15-20 reps.
 
Victory

Victory

Registered User
Dec 26, 2008
656
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0
At the moment 5-10 reps for me. It changes but never very high a part from calves and arms for me.
 
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