Number of Reps

[Matt1]

Hi,

Ive been stength training for about a year with 3-4sets of 10reps. I have seen strength gains but, after talkin to a friend I am wondering if I should decrease reps as main aim is to build muscle. Should I decrease reps and increase weight?

I train different parts of body on different days. E.g Monday Chest & Arms, Wednesday Back & Shoulders Friday Legs.

Chears

[swanso5]

The amount of reps that one should be performing igoes in accordance with training experience.

Exp Classification Reps
1yr Beginner no lower than 8 reps
1 - 3yrs Intermediate no lower than 6
3+yrs Advanced go as low as 3, 2 and occasional 1

Training experience is also calssed on consistent training so 2 bouts of 3 months training over 12 months doesn't make you an intermediate, 12 months straight does.

It seems you are probably ready to lower your reps in some cases to the 6ish mark in a bid to stimulate more mass. This is also a point in most trainer's training that they don't continue gains made in the first yr of training so it is imperative to be following a periodisation plan. Depending on goals here is who I would follow:
Strength / Explosiveness - Christian Thibaudeau
Hypertrophy - Chad Waterbury
Fat Loss / Muscle Imbalances - Alwyn Cosgrove

[Bulwark]

Depends on the goal. If you want strength go lower reps and more rest and weight. If you want size, go 8-12 reps lower rest and mod-heavy weight.

[mmeat]

nice

[thebarbarianway]

Perhaps you can cycle your reps. Keep your split the same. Rotate the following. There has been a lot of reserach to support the need for more variety in reps and sets and less variety in exercise selection:

Workout 1: 4 x 10 60 sec rest

Workout 2: 5 x 5 90 sec rest

Workout 3: 3 x 15 30 sec rest

Very powerful rotation from experience!

[Alejandro]

I know this is a stupid question but i wana build muscle I know what to do the whole 3-4sets of 8-12reps but because i have weight in chest and waist im afraid im just gona look fatter, so I thought maybe id do strength training, apart from make you stronger do you guys know if it tightens up your arms, gives them awesome veins under your forearms and up your biceps?[/i]

[thebarbarianway]

I know this is a stupid question but i wana build muscle I know what to do the whole 3-4sets of 8-12reps but because i have weight in chest and waist im afraid im just gona look fatter, so I thought maybe id do strength training, apart from make you stronger do you guys know if it tightens up your arms, gives them awesome veins under your forearms and up your biceps?[/i]

The way you eat is what will determine if you get fatter or not...

The variety of rep schemes I recommended will target all the different muscle fibers on your body allowing for gains in muscle size (4 x10), muscular endurance (3x15) and strength (5x5) all within the same program.

Create your nutrition program based on whether you want to lose fat and gain muscle.

Weights stay the same and if you want more fat loss than add more cardio

Hope that makes sense!

[swanso5]

veins will only come if enough muscle to bring them closer to the surface and then low levels although some peoples veins are further from the surfasce than others like me and will never be veiny without severe dieting