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View Poll Results: Rep Ranges

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  • less than 6

    16 10.74%
  • 6 - 8

    37 24.83%
  • 8 - 10

    59 39.60%
  • 10 - 12

    21 14.09%
  • 12 - 15

    15 10.07%
  • 15+

    1 0.67%
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Thread: Rep Ranges

  1. #35

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    Legs 10-50 reps
    Arms 10-15 reps
    Everything else 4-10 reps

    I mix it up.

  2. #36
    Spotter TheCrimsonChin's Avatar
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    1-6 strength, 6-12 hypertrophy, 12+ muscular endurance

  3. #37
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    Default

    It all depends on what your goals are ... Most of us just want lean muscle gains and that is what we shoot for. That is anywhere from 8-10 reps also know as Hypertrophy. From 1-6 you are looking at Strength enhancement and from 10-15 you are in Endurance Hypertrophy. You always want to switch it up rep range along with different exercises. Also rest periods are huge and so isn't ROM (Range of Motion). Normally a generally rule would be higher reps for the smaller muscle groups i.e. biceps/triceps, calves ... but variation is key. Switch it up every 4-6 weeks and you will see results but just remember ... You eat like shit and you will look like shit! Nutrition is key.

  4. #38
    Dedicated Noob tlabowski01's Avatar
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    I normally try to go with how the muscle is feeling. If I don't feel like I'm working it hard enough I just increase the weight, but I never let that hinder my form.

  5. #39

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    Depends on the exercise. If someone stuck to only one rep range they would miss out on a lot of growth
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  6. #40
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    12 - 15 is the safe bet.

  7. #41
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by NaturalFreak508 View Post
    It all depends on what your goals are ... Most of us just want lean muscle gains and that is what we shoot for. That is anywhere from 8-10 reps also know as Hypertrophy. From 1-6 you are looking at Strength enhancement and from 10-15 you are in Endurance Hypertrophy.
    If this is true, then why do many sprinters and cyclists have larger quads than many bodybuilders who do squat sets in the 8-10 rep range?

  8. #42
    Chief Digital Officer Nate's Avatar
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    I think its foolish to stick to any one set of "ranges". To see the best results one needs to incorporate a number of rep ranges from few to many.

  9. #43
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    i'm a fan of working in the 6-12 range
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  10. #44

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    Variation is always important. When training heavy I usually go anywere between 4-8 reps, and when I go lighter to mix things up I will go between 8-12. For certains muscles like Calves I will generally go as high as 20 reps.

  11. #45
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    Def. depends on the muscle and exercise. I chose 8-10 as the majority responds to that the best, except biceps I have in the 12-15.

  12. #46

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    Never more than 12 for me unless its an accident.

  13. #47
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    from what I understand 6-12 is the optimal rep range for size and strength, obviously with the correct weight you shouldn't be able to do over 12.
    this recruits the 2b muscle fibers and these are what really make the difference, according to Chris Aceto.

  14. #48
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    10-15 reps.

  15. #49
    IFBB PRO luke timms's Avatar
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    10 to 15

  16. #50
    Mass Monster GeorgeForemanRules's Avatar
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    5-30
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  17. #51
    Behemoth sargent's Avatar
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    5-30 is a good number comparing the variations and different muscles.

    I'd like to see a thread on total reps for certain body parts.

    Recently, I started doing a bicep only day. First time in my lie I did this.

    Once every 7-8-9 days, depending on how I feel, I do 200 reps of biceps. Bis only.

    One back day, I hit the bis with 100 reps.

    My arms are growing more than ever, and they are not over-trained.

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