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Old 12-08-2012, 04:36 PM   #1
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Default 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
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Old 12-08-2012, 04:44 PM   #2
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It's never as simple as that. They'll be including 15-20 as "toning" next.
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Old 12-08-2012, 04:56 PM   #3
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Crap! I mostly train in the 4-6 rep range and I have crappy definition. What am I doing wrong?
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Old 12-08-2012, 05:08 PM   #4
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Still waiting for singles to give me definition...
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Old 12-08-2012, 05:59 PM   #5
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I
Quote:
Originally Posted by BendtheBar View Post
Still waiting for singles to give me definition...
I'm with this guy.
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Old 12-08-2012, 07:46 PM   #6
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I think you have to do singles for 4 straight hours?
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Old 12-08-2012, 11:24 PM   #7
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Quote:
Originally Posted by BigJosh View Post
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 View Post
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.
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Old 12-08-2012, 11:27 PM   #8
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Quote:
Originally Posted by EliteDreams View Post
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
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Old 12-09-2012, 09:24 AM   #9
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so according to that rep chart most bodybuilders will be big but weak
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Old 12-08-2012, 09:25 PM   #10
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Default

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.
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