Bodybuilding Rep Range
It used to be thought that: Less that 5 reps build strength, but not muscle size, 6-8 are reps for size, 10-12 reps are for shape, and 20 or more reps are for definition.
People beginning in bodybuilding, generally do best using an 8-12 rep range. As they get more experience most will try a lower rep range such as The 5-8 rep range. Many of the biggest bodybuilders in history have used this rep range including Bill Pearl, Reg Park, Mike Menzerand Dorian Yates.
Advanced bodybuilders who hit progress plateaus find there are times when it's best to use higher reps to increase both size and strength. Higher reps provide more of a pump, which increase the capillaries.15-20 reps, though often believed to be definition builders, have produced some great physiques such as Steve Reeves and Sergio Oliva.
A bodybuilder I know suffered an injury that forced him to train extremely light doing one set of 100 reps per exercise. He said itwas the most challenging routine he'd ever done. And to his surprise, his muscles grew from this program!
Realizing the different advantages of each rep range, somebodybuilders derive the best of each of these by changing their reprange every three weeks. I've heard of bodybuilders changing weekly.
Mike Quinn once used a system devised by Dr. Fred Hatfield. Eachexercise was done in three rep ranges. The first set was 5-6 reps. 20% of the poundage was removed and a set of 10-12 followed. The poundage reduced again by 40-50% and done for a set of 20. You can also add a new dimension to it by adding a set of 9 between the 6 and the 12 rep sets.
Sonny Schmidt used to do the reverse of this in their training. Starting with a light weight, he'd squeeze out a set of 20 reps. Then with each set, he'd increase the weight and lower the reps, working to maximum efforts.
An other great method, used by R ich Gaspari, Vince Taylor andSamir Bannout, is going heavy, low reps for half ofthe week, then medium to high reps the second half.
Another rep-combining method is doing the basic exercisesheavy, and the isolation movements medium and high rep. Berry DeMay, Francis Benfatto and Joe DeAngelis used this method. Thierry Pastel often bounces around to different repranges with each exercise.
When you hit an impasse and those muscles won't grow, it's time for a change.
Changing only the rep range can produce awesome results!
People beginning in bodybuilding, generally do best using an 8-12 rep range. As they get more experience most will try a lower rep range such as The 5-8 rep range. Many of the biggest bodybuilders in history have used this rep range including Bill Pearl, Reg Park, Mike Menzerand Dorian Yates.
Advanced bodybuilders who hit progress plateaus find there are times when it's best to use higher reps to increase both size and strength. Higher reps provide more of a pump, which increase the capillaries.15-20 reps, though often believed to be definition builders, have produced some great physiques such as Steve Reeves and Sergio Oliva.
A bodybuilder I know suffered an injury that forced him to train extremely light doing one set of 100 reps per exercise. He said itwas the most challenging routine he'd ever done. And to his surprise, his muscles grew from this program!
Realizing the different advantages of each rep range, somebodybuilders derive the best of each of these by changing their reprange every three weeks. I've heard of bodybuilders changing weekly.
Mike Quinn once used a system devised by Dr. Fred Hatfield. Eachexercise was done in three rep ranges. The first set was 5-6 reps. 20% of the poundage was removed and a set of 10-12 followed. The poundage reduced again by 40-50% and done for a set of 20. You can also add a new dimension to it by adding a set of 9 between the 6 and the 12 rep sets.
Sonny Schmidt used to do the reverse of this in their training. Starting with a light weight, he'd squeeze out a set of 20 reps. Then with each set, he'd increase the weight and lower the reps, working to maximum efforts.
An other great method, used by R ich Gaspari, Vince Taylor andSamir Bannout, is going heavy, low reps for half ofthe week, then medium to high reps the second half.
Another rep-combining method is doing the basic exercisesheavy, and the isolation movements medium and high rep. Berry DeMay, Francis Benfatto and Joe DeAngelis used this method. Thierry Pastel often bounces around to different repranges with each exercise.
When you hit an impasse and those muscles won't grow, it's time for a change.
Changing only the rep range can produce awesome results!
Labels: bodybuilding, weightlifting, workouts
posted by Stacklabs.com at
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