Rep ranges?

[Snap87]

Sup, quick question. What is the rep range most people use for getting big? I hear people saying you cannot be big while being so strong or so. Is it true (like diesel's thread to bulking up) that using rep ranges 4-8 is good for getting big, while getting a lot of strength too? I want to get big, but i also don't want to be weak because i want to be good in football next year. So, what rep range is best for both size and strength? ONe more thing, should you go to failure on every set, only last set, or never go to failure?



THANKS!

 

[Centaurion]

Maxing out or going to failure on every set can be very taxing for your cns system. I don't believe it's necessary to go to failure everytime.

As for the rep range, it depends on you and what your body responds to. I personally am a low volume guy, so I try to stay in the 4-8 range.

 

[Snap87]

have you been getting good results in both size and strength? I understand that everybody is different, but i just want to know

 

[Hunterchilla]

i do 4 sets, 12, 10, 8, 6,

and thats been working for me so.

i personally think u should not stick to anything just one week do

3 sets 4-8 reps

another week

4 sets 12-10-8-6 reps

3 sets 12-12-12

etc keep switching

I think the way ur body works out should be plastic, since ur body grows and adapts to whatever.

 

[AgonyUncle]

It depends on your level and what exercises you are doing.

Compound movements, 6-8 is ideal. Isometric, 10-15.

Im on the other side of the fence when it comes to training intensity. Train till failure, as much as possible. You are there to stress and break down muscle, not to do cardio.

Esp these days since everyone screams overtraining at every opportuinty. If you are doing less then 12 work sets on any given day, training to failure is a neccesity.

 

[mrRuckus]

I do 1 rest/pause set. Do about 8 to failure... take off 15-20 seconds... do as many as i can to failure... take off 15-20 seconds... then as many as i can to failure....which ends up between 11-20 total reps usually.

Works and i don't spend all day in the gym watching other guys do 4 bicep exercises at 3-4 sets apiece....

and i can avoid the creepy guy who came up to me and said "don't think i'm creepy, but do you believe in divine healing?"