Rep Ranges and Muscle Growth

[BendtheBar]

Saw this posted as a reference chart on a major lifting site.

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]

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

[Off Road]

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

[BendtheBar]

Still waiting for singles to give me definition...

[EliteDreams]

I

Originally Posted by BendtheBar

Still waiting for singles to give me definition...

I'm with this guy.

[BendtheBar]

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

[BigJosh]

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]

Originally Posted by BigJosh

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.

Originally Posted by BendtheBar

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]

Originally Posted by EliteDreams

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

[leefarley]

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