What rep rangebuild muscle size

[skully]

I mean seriously, can someone explain to me

1) what rep range build muscle size?

2) what rep range builds definition?

3) what rep range of weight training actually make you gain "muscle weight"?

4) what rep range builds strength?

I have more strength than some of the females who look more musclar than I am, but I just don't have size and I wonder if I'll EVER have size. EVER. Damn genes.

[scottgaran]

Hey Skully, you should probably try working in the rep range of 12-15 if you want to put some size on. If i remember your previous posts, I seems like you were doing low reps. Low reps will build strength, but not necessarily size. Look at powerlifters, they are generally not as big as some bodybuilders but are stronger. Give higher reps a try for a month or so and see how it works for you.
Scott

[skully]

How can low weights build muscle size?

I am actually doing this now for some of lifts (not all)

12reps, 10reps, 8reps, 6reps OR 15reps
AND
10reps, 8reps, 6reps, 15reps.

Would doing something like that help me with getting strength and size? Since I am incoportaing both type of reps in routine. Should I focus on high reps for things like arms & low reps for big lifts (ie deadlift?)

I always foind carrying more weight appealing, but I also want to show some size, too. back muscles started to show when I flex or exercise them, in fact they LOOK lovely, esp i have lil fat in back as is.

[Bonnie]

If you like lifting heavier, then do 10 sets of 3 reps..or 3 sets of ten reps for moderate weight.Same volume, two different options

[skully]

I tried the 10x3 I didn't get much out of it back then, and it consumes a lot of time.

I want muscle size....I have the strength & power, which is great, but I want to show off body already! I think it's the type of skin that I have that doesn't allow muscles to look defined. I noticed, darker people, really tan or so, they really show, even if they muscles are "small".

I tend to believe after reading a lot:

1-5 reps is for power (what powerlifters do)

6-12 (gives you both strength and size - and what body builders focus on)

15+ is endurance. I don't see how doing bicep curls with 10lbs will give me anything honestly.

Can someone confirm this?

Should certain rep-ranges differ across exercises, i.e. compound vs. isolation? Most of work is compound anyway, with little isolation for 2 shoulders, 1 bi, 2 tri.

[scottgaran]

The problem with low reps for size is there is never enough time under tension to get a training response for size. Going near max lifts does produce power and strength. For size, you must up your reps or increase your time under tension. You could go the 10-12 repe range, but work slower so there is enough time under tension. You may also have to play around with rep ranges because everyone responds slightly differently because of our genetics.

Scott

[skully]

Thanks Scott,

I think what I should be doing is increase reps a bit and go slower while perform the reps. Are doing negative chinups usefull for building bigger biceps btw? I can count to 10 before I drop down. I do +ives, too but they're much faster.

[scottgaran]

Chins will definitely hit your bi's too!

[zachvanslyke]

Scott is on point

[Boss Man]

So can pull-ups as well.

[jasjotbains]

For gaining muscles,anything between 8-12 reps will be perfect,provided you follow the correct form at all times.
For definition,move lighter weights for more reps,about 20-25 in one set

[Boss Man]

Not a dig at you bud , but I don't subscribe to light weights for definition stuff. Heavier weight with lower reps, will build muscle, helping to burn some more calories and in turn some more fat and also with dietary changes and not doing things to create water retention, like consuming excess Salt, the individual could get definition that way.

Reducing the reps and using less weight, night be okay for people looking for a session every now and again that works, but isn't so taxing, so they won't always be pushing themselves to the limit, but the lower weight higher reps, will just create byproducts of Glucose and Glycogen breakdown, like Lactic Acid and Ethanol Alcohol, so I don't see the merit in it personally.

[Musikman124]

Not a dig at you bud , but I don't subscribe to light weights for definition stuff. Heavier weight with lower reps, will build muscle, helping to burn some more calories and in turn some more fat and also with dietary changes and not doing things to create water retention, like consuming excess Salt, the individual could get definition that way.

Reducing the reps and using less weight, night be okay for people looking for a session every now and again that works, but isn't so taxing, so they won't always be pushing themselves to the limit, but the lower weight higher reps, will just create byproducts of Glucose and Glycogen breakdown, like Lactic Acid and Ethanol Alcohol, so I don't see the merit in it personally.

wow really? I always thought low reps/more weight was meant to build your muscles up (getting stronger, obviously) but not necesarily getting that toned/defined look that more reps/less weight does!

[juan92]

wow really? I always thought low reps/more weight was meant to build your muscles up (getting stronger, obviously) but not necesarily getting that toned/defined look that more reps/less weight does!

i bet you got that from your coach ?

that's a myth.
lifting weights, any rep range, increases your metabolism through out the day(and days too), usually lifting big will have a better impact, up to certain extent though because if you were do do 1 rep maxes i don't think that would be very effecient. oh and your strength will increase no matter what the rep range, if you up the weight.
and if you consume less calories than what you use through out the day, you will reduce body fat (toning),
but if you consume more than what you use through out the day you will gain muscle size.

i tend to focus on rep range between 6 and 8, so far its worked for me, but after 2 or 3 months il switch to 8 -10 because your body gets used to it.
if you can lift heavy go for it, i think you get a better workout, but sometimes theres some exercises you may not be able to lift heavy because you will need a spotter; for example the bench press, but you can always find an alternative usually, such as dumbbells.

[Musikman124]

[\quote]i bet you got that from your coach ?

that's a myth.
lifting weights, any rep range, increases your metabolism through out the day(and days too), usually lifting big will have a better impact, up to certain extent though because if you were do do 1 rep maxes i don't think that would be very effecient. oh and your strength will increase no matter what the rep range, if you up the weight.
and if you consume less calories than what you use through out the day, you will reduce body fat (toning),
but if you consume more than what you use through out the day you will gain muscle size.

i tend to focus on rep range between 6 and 8, so far its worked for me, but after 2 or 3 months il switch to 8 -10 because your body gets used to it.
if you can lift heavy go for it, i think you get a better workout, but sometimes theres some exercises you may not be able to lift heavy because you will need a spotter; for example the bench press, but you can always find an alternative usually, such as dumbbells.[/quote]

Yeah i did haha, alright thanks man! i'm doing (in most cases) 3 sets of 10 reps