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-   -   Rep Ranges and Muscle Growth (http://www.muscleandbrawn.com/forum/showthread.php?t=11880)

BendtheBar 12-08-2012 04:36 PM

Rep Ranges and Muscle Growth
 
Saw this posted as a reference chart on a major lifting site.

Quote:

For a quick answer as to how many reps to build muscle here is an overview.
1-3 reps Pure strength & definition
4-6 reps Mostly strength & definition with little gains in size
7-10 reps Mostly size with little gains in strength & density
11-15 reps Pure size

LtL 12-08-2012 04:44 PM

It's never as simple as that. They'll be including 15-20 as "toning" next.

Off Road 12-08-2012 04:56 PM

Crap! I mostly train in the 4-6 rep range and I have crappy definition. What am I doing wrong?

BendtheBar 12-08-2012 05:08 PM

Still waiting for singles to give me definition...

EliteDreams 12-08-2012 05:59 PM

I
Quote:

Originally Posted by BendtheBar (Post 299568)
Still waiting for singles to give me definition...

I'm with this guy.

BendtheBar 12-08-2012 07:46 PM

I think you have to do singles for 4 straight hours?

BigJosh 12-08-2012 09:25 PM

If you took out the words Pure, density and definition it would be a bit more accurate.
But even with that, the reality isn't that cut and dry.
The concept that the statement is loosely based on does hold some water in the sense that lower rep ranges trigger more myofibrillar while higher rep ranges trigger more sarcoplasmic hypertrophy, I believe. But that's not really what is being said.

EliteDreams 12-08-2012 11:24 PM

Quote:

Originally Posted by BigJosh (Post 299636)
If you took out the words Pure, density and definition it would be a bit more accurate.
But even with that, the reality isn't that cut and dry.
The concept that the statement is loosely based on does hold some water in the sense that lower rep ranges trigger more myofibrillar while higher rep ranges trigger more sarcoplasmic hypertrophy, I believe. But that's not really what is being said.

Sounds right to my small mind.

Quote:

Originally Posted by BendtheBar (Post 299609)
I think you have to do singles for 4 straight hours?

I heard from the biggest guy in my gyms cousins neighbors mailmans best friends ex mother in laws dead daughters boyfriends friend that you cycle your hours from 2-5 throughout the week.

Hunterace 12-08-2012 11:27 PM

Quote:

Originally Posted by EliteDreams (Post 299658)
Sounds right to my small mind.


I heard from the biggest guy in my gyms cousins neighbors mailmans best friends ex mother in laws dead daughters boyfriends friend that you cycle your hours from 2-5 throughout the week.

That's not what I said :):rockon:

leefarley 12-09-2012 09:24 AM

so according to that rep chart most bodybuilders will be big but weak :march:


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