MEMBER LOGIN

Results 1 to 18 of 18
  1. #1
    Frequent Poster Skippysje's Avatar
    • Join Date
      Feb 2011
    • Posts
      711
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oxford
    • Training Log
    • Photos
    • Reputation
      3,675,186
    • Rep Power
      36,758

    Default Different reps for different muscles

    Do you need to use different rep numbers for different muscles to get the same results? Should you use higher reps for heavy compound lifts and lower reps for isolation lifts? Or would you be better off keeping to the same rep count for each exercise?
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  2. #2
    Team Bear MC's Avatar
    • Join Date
      Jan 2010
    • Posts
      6,393
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      The Legion of Doom
    • Photos
    • Reputation
      9,664,287
    • Rep Power
      96,678

    Default

    Answers on this will vary, but I say yes to having different rep schemes at various points in time. It's all about understanding overall volume.

    I have done DB bench with sets of 5, 10, 12, and 15 at different times. I have also done sets of 15 for triceps and sets of 6, 8, 10-12 for biceps.

    I'm not a fan of the exact same rep count for all movements.
    "Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do CrossFit?"

  3. #3
    VENI VIDI VICI Gabro's Avatar
    • Join Date
      Oct 2010
    • Posts
      3,588
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Mt. Olympus
    • Photos
    • Reputation
      55,549,403
    • Rep Power
      555,515

    Default

    You have to figure out whats works best for you, some muscles grows with heavy weight and low reps and some muscles grows with light weight and high reps with a lot of time under tension. personally I like to alternate some weeks heavy, 1 week more ligher, but that dont mean easier, it has to be painfull not easier in light weeks
    I do not count reps, I make every rep count !!

    175cm/75kg

  4. #4
    Frequent Poster Skippysje's Avatar
    • Join Date
      Feb 2011
    • Posts
      711
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oxford
    • Training Log
    • Photos
    • Reputation
      3,675,186
    • Rep Power
      36,758

    Default

    I've been doing 4x10 on all exercises, but considering changing to 4x10 on heavy compounds such as squat and deads, 6-8 on all other compunds like chest press, rows, and 4-6 on isolations such as curls.
    Does this sound like a good plan?
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  5. #5
    VENI VIDI VICI Gabro's Avatar
    • Join Date
      Oct 2010
    • Posts
      3,588
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Mt. Olympus
    • Photos
    • Reputation
      55,549,403
    • Rep Power
      555,515

    Default

    You have to wait and see the results, if its not working there are 2 options, the weight is light or you're not trainning hard (confort zone). I prefer at least 10 reps on insolation
    I do not count reps, I make every rep count !!

    175cm/75kg

  6. #6
    Support the Troops HDJoe's Avatar
    • Join Date
      Dec 2007
    • Posts
      13,152
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Dallas/FT. Worth
    • Training Log
    • Photos
    • Reputation
      315,506,052
    • Rep Power
      3,155,132

    Default

    I am a fan of low reps for the big compound moves and higher reps for the accessory lifts..that is why I like the Power/muscle/burn workout
    http://www.muscleandstrength.com/wor...out-split.html

    also as an older guy, lower reps are alot better on my joints
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
    .
    http://www.muscleandstrength.com/forum/threads/76757-51-and-still-lifting-getting-stronger

  7. #7
    Regular Poster GreekStrong's Avatar
    • Join Date
      Apr 2011
    • Posts
      484
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Gilbert,AZ
    • Photos
    • Reputation
      287,465
    • Rep Power
      2,879

    Default

    Quote Originally Posted by HDJoe View Post
    I am a fan of low reps for the big compound moves and higher reps for the accessory lifts..that is why I like the Power/muscle/burn workout
    http://www.muscleandstrength.com/wor...out-split.html

    also as an older guy, lower reps are alot better on my joints
    im with joe, I like those "power" moves, mainly squat and deads, to be more on the lower side while the shaping and hypertrophy stuff is more higher. I do think its good to change it up sometimes and go high volume on squats and such but I guess it comes down to instinct. Its like throwing a recipe together with different ingredients seeing which one makes it taste even better and you never will really know unless you try em out

  8. #8
    Frequent Poster Skippysje's Avatar
    • Join Date
      Feb 2011
    • Posts
      711
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oxford
    • Training Log
    • Photos
    • Reputation
      3,675,186
    • Rep Power
      36,758

    Default

    So you are both saying the opposite to which I had planned then.
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  9. #9
    Regular Poster rantorcha's Avatar
    • Join Date
      Aug 2010
    • Posts
      396
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Miami, FL
    • Photos
    • Reputation
      17,414,028
    • Rep Power
      174,145

    Default

    Ever heard of the old saying, "opinions are like butt-holes...everyone's got one"? Well, that holds true, especially in bbing. lol

    I feel like I've tried many different types of training, but it wasn't only when I started listening to my body when I really started to grow. And by that I mean, I noticed that I needed higher reps for chest and delts; lower reps/heavier for Back - stuff like that.

    The best advice I can give you is to keep an open mind and try it out for yourself. You may surprise yourself.
    Natural Pro Bodybuilder
    Team P/RR/S Warrior

  10. #10
    Frequent Poster whatzhiznutz's Avatar
    • Join Date
      Jan 2011
    • Posts
      547
    • Years Exp
      1-2 Years
    • Goal
      Cut Fat
    • Gender
      Male
    • Location
      USA
    • Photos
    • Reputation
      347,811
    • Rep Power
      3,484

    Default

    To go along with what Greek and Joe said I like a lower rep range for my big compound lifts and higher reps for the isolation acessory lifts. I mostly do this because I'm using the Wendler 5/3/1 program which calls for that. I like it that way because I'm able to test my strength (1rep max at least) boundaries with the lower rep range, but the same can be true if you move up in weight with higher reps. As others have said just experiment with different ranges and see how your body reacts and what gives best results.

  11. #11
    Just joined M&S
    • Join Date
      Mar 2012
    • Posts
      8
    • Years Exp
      5-10 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      usa
    • Photos
    • Reputation
      33
    • Rep Power
      0

    Default

    When doing compound upper body workouts I would suggest making sure you can do at least 6 reps. Generally I go for weight that I can do 6-10, if you can hit 10 reps for 3 sets I'd generally suggest to up the weight.
    Last edited by bbhelper; 03-05-2012 at 05:27 PM.
    Looking for some extra workout advice?
    bodybuildinghelper.com

  12. #12
    Just joined M&S PeterS's Avatar
    • Join Date
      Mar 2012
    • Posts
      23
    • Years Exp
      5-10 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Ontario, Canada
    • Photos
    • Reputation
      10
    • Rep Power
      3

    Default

    i too am a big fan of lower reps for the big lifts but again its youre call dude

  13. #13
    Frequent Poster Skippysje's Avatar
    • Join Date
      Feb 2011
    • Posts
      711
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oxford
    • Training Log
    • Photos
    • Reputation
      3,675,186
    • Rep Power
      36,758

    Default

    Thanks for all the advice and pointes guys. From reading what has been said, I think I will stick with my current scheme for the time being, then reasses when the progress slows or stop on each body part. Thanks again.
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  14. #14
    Coming Up The Ranks
    • Join Date
      Apr 2011
    • Posts
      230
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Nürnberg, Germany
    • Photos
    • Reputation
      577,162
    • Rep Power
      5,776

    Default

    it all depends and it´s different for everybody.

    for example: your chest might responde best to the 8-10 rep range whereas your back rather responds to 4-6.
    just try a bit or mix up your reps like goining heavy one day and then a little lighter the next.
    for isolation movements i´d say you´ll get more out of them if you do 2-4sets of 10-30 reps each. i would not go too heavy on isos because you´d want to fill up the muscle with blood.

  15. #15
    Frequent Poster Skippysje's Avatar
    • Join Date
      Feb 2011
    • Posts
      711
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oxford
    • Training Log
    • Photos
    • Reputation
      3,675,186
    • Rep Power
      36,758

    Default

    Quote Originally Posted by Predator View Post
    it all depends and it´s different for everybody.

    for example: your chest might responde best to the 8-10 rep range whereas your back rather responds to 4-6.
    just try a bit or mix up your reps like goining heavy one day and then a little lighter the next.
    for isolation movements i´d say you´ll get more out of them if you do 2-4sets of 10-30 reps each. i would not go too heavy on isos because you´d want to fill up the muscle with blood.
    I've never heard of this before. How does that work?
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  16. #16
    Regular Poster GreekStrong's Avatar
    • Join Date
      Apr 2011
    • Posts
      484
    • Years Exp
      2-3 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Gilbert,AZ
    • Photos
    • Reputation
      287,465
    • Rep Power
      2,879

    Default

    he means the "pump" and some people argue whether the pump actually means more growth or not, I tend to think it cant hurt and needed at times. Sometimes while going for really low reps you wont experience this pump because you havnt pumped enough blood/lactic acid into your muscles ( high enough reps), doesnt mean they still dont grow and become stronger though with low reps.

    Someone mentioned having heavy days and light days, I actually think this is the best way to go because you get to taste both worlds. You could actually even make it a whole week of your targeted rep ranges, light days one week and heavy the other. Its much like trying to find the equation with what your body responds to best. Theres 2 different kinds of muscle fibers within your muscle and more than one way to get those fibers to either grow or multiply within yourself to become greater in mass.

  17. #17
    Psychosociety Graeme's Avatar
    • Join Date
      Oct 2008
    • Posts
      8,214
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Sudbury
    • Training Log
    • Photos
    • Reputation
      1,859,766
    • Rep Power
      18,644

    Default

    There is no exact science here. Generally I keep my isolation exercises above 6 reps and compounds can go as low as 1-3 reps. However, I have also done compound movements for 25+ reps and isolation for 3 reps or less. It doesn't matter, it's about how hard you are working and whether your muscles and joints can handle that stress or not.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  18. #18
    Frequent Poster Skippysje's Avatar
    • Join Date
      Feb 2011
    • Posts
      711
    • Years Exp
      4-5 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Oxford
    • Training Log
    • Photos
    • Reputation
      3,675,186
    • Rep Power
      36,758

    Default

    Oh yeah, I've heard of lactic acid, I used to get that when I was doing BW exercises and supersetting push-ups with pull ups, working up to 25/10 reps (think I only ever got to 22/7 though).
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

 

 

Similar Threads

  1. Replies: 1
    Last Post: 02-01-2012, 04:09 PM
  2. Massive Bulk to gain muscles then Deff and cut. Will i lose my muscles ?
    By barcelona09 in forum Beginners Questions & Advice
    Replies: 5
    Last Post: 05-13-2010, 04:42 AM
  3. Different Reps for Different Muscles
    By Ninjagecko in forum Muscle Building Workouts & Training
    Replies: 21
    Last Post: 09-19-2008, 05:17 AM
  4. Heavy weight, low reps on all muscles?
    By MastaShake15 in forum Beginners Questions & Advice
    Replies: 2
    Last Post: 07-21-2008, 10:45 AM
  5. High Reps For Toning muscles? Impossible?
    By Built2Last in forum Fitness For Females
    Replies: 2
    Last Post: 01-04-2008, 11:45 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Follow M&S
Contact Us

Muscle & Strength, LLC
1118 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2013, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use