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So are more reps the key to size?

  • 01-03-2008 9:31am
    #1
    O.P.H
    Registered Users, Registered Users 2 Posts: 856 ✭✭✭


    Been doin weights since September and I've always been conscious of the weight I'm lifting, thinking I should be lifting a bit more etc. So what I'd end up doin is slightly less reps. I was averaging maybe 6 to 7 reps per set. I just read somewhere that 1-6 reps = strength, 8 - 12 reps = bodybuilding and 13 and up = aerobic etc. So what I did was lighten all my weights slightly to get like 10 to 12 reps and after the session I felt much different than normal, I felt more swollen and like I had a better workout. So are more reps the key to size?


Comments

  • #2
    siochain
    Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    no its the opposite,


  • #3
    Black Swan
    Moderators, Category Moderators, Science, Health & Environment Moderators, Society & Culture Moderators Posts: 47,656 CMod ✭✭✭✭Black Swan


    Increasing muscle size? A combination of reps (fixed sets) and gradually increasing weight per set over weeks, but not an extraordinary number of reps with the same (lighter) weight, which is more aerobic.


  • #4
    arybvtcw0eolkf
    Closed Accounts Posts: 24,878 ✭✭✭✭arybvtcw0eolkf


    O.P.H wrote: »
    Been doin weights since September and I've always been conscious of the weight I'm lifting, thinking I should be lifting a bit more etc. So what I'd end up doin is slightly less reps. I was averaging maybe 6 to 7 reps per set. I just read somewhere that 1-6 reps = strength, 8 - 12 reps = bodybuilding and 13 and up = aerobic etc. So what I did was lighten all my weights slightly to get like 10 to 12 reps and after the session I felt much different than normal, I felt more swollen and like I had a better workout. So are more reps the key to size?


    You felt you'd a better workout at that rep range, guess where I'd be keeping my rep range (if I was you) then?.

    A lot of guys will tell you that you won't put on size in the 8-12 rep range = BULLSH*T. Keeping your rep range here, and progressively increasing the weight (lifted) as you become stronger will bring size and leave you less prone to injury than heavier weights lifted in the 1-6 rep range.

    But the real 'key to size' happens outside of the gym. It happens in the kitchen, it happens in your daily routine outside of the gym and when you sleep, and it happens through education in all those things.


  • #5
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    It's because of the volume you're now lifting. Think about it, you lighten the weight slightly but are doing up to 50% more reps. Assuming your doing the same amount of sets, then it doesn't take a maths whizz to see you're doing more work.
    As has been said before here, everyone is different, so if what you're doing now feels right, stick with it and see where it takes you. Don't read it from a book.


  • #6
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Mairt wrote: »
    You felt you'd a better workout at that rep range, guess where I'd be keeping my rep range (if I was you) then?.

    A lot of guys will tell you that you won't put on size in the 8-12 rep range = BULLSH*T. Keeping your rep range here, and progressively increasing the weight (lifted) as you become stronger will bring size and leave you less prone to injury than heavier weights lifted in the 1-6 rep range.

    But the real 'key to size' happens outside of the gym. It happens in the kitchen, it happens in your daily routine outside of the gym and when you sleep, and it happens through education in all those things.

    Definately agree with most of what was said here!!

    All of my "big" lifts, like squatting, benching and deadlifting would be in lower rep ranges with more sets, but that's just as a result of needing to get them stronger. My assistance work would be in the 8+ range. I think having all the basis covered is a good idea. For example nothing to stop you doing 3x5 on the squats, dropping maybe 15-20kg off and doing a set of 15-20....


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