heavy

[dasher]

one thing that confuses me if that peopel say if u wont to get bigger lift heavy...well if u r doing hyprtrohpy training then u would be lifting as heavy as u can to sqeeze out 8-12....and lower reps..strenght and power training is not going to build u up more efectivly then hypertrophy

[Bob]

So what's your question?

Lifting heavy builds denser, stronger muscles - better, faster then BB type lifting. Finding the weights and reps to do either is the challenge you have... making sure that whatever set/rep last rep is your last rep.. and there is not more in your tank...

[d'Anconia]

dasher most people here are trying to get bigger AND stronger. It really won't make a huge difference whether you're training in the 8-12 rep range or the 4-8 rep range. Just keep training roughly under 12 reps and your muscles will grow if you keep eating.

Repetition ranges differ for each person so the 8-12 is kinda an average thing also. IF the 8-12 rep range does in fact yield slightly better results with regards to hypertrophy, most of us would still rather go the lower rep-range way and trade in the 'slightly' better hypertrophy results for a lot better strength increases.

Excellent hypertrophy and very little strength increases
vs.
Very good hypertrophy and very good strength increases

What you'll eventually come to realize is that getting bigger has a lot more to do with what and how much you eat than it does on the exact # of reps you do each set. Your legs will get bigger if you eat well and do sets of squats with 3 reps but at the same time plenty of people have good results with 20-rep squats.

Also many of us don't like having to do up to 12 reps. I cringe at the idea of doing 12 reps of heavy weight on squats, especially considering my cardio isn't up to par.

Hope that helps.

[Jorge Sanchez]

dasher most people here are trying to get bigger AND stronger. It really won't make a huge difference whether you're training in the 8-12 rep range or the 4-8 rep range. Just keep training roughly under 12 reps and your muscles will grow if you keep eating.

Repetition ranges differ for each person so the 8-12 is kinda an average thing also. IF the 8-12 rep range does in fact yield slightly better results with regards to hypertrophy, most of us would still rather go the lower rep-range way and trade in the 'slightly' better hypertrophy results for a lot better strength increases.

Excellent hypertrophy and very little strength increases
vs.
Very good hypertrophy and very good strength increases

What you'll eventually come to realize is that getting bigger has a lot more to do with what and how much you eat than it does on the exact # of reps you do each set. Your legs will get bigger if you eat well and do sets of squats with 3 reps but at the same time plenty of people have good results with 20-rep squats.

Also many of us don't like having to do up to 12 reps. I cringe at the idea of doing 12 reps of heavy weight on squats, especially considering my cardio isn't up to par.

Hope that helps.
:withstupi

I NEVER do more than 10 reps and after my first set I stop at 8. Anything more is a waste of time in my opinion. I would rather save my strength for the big weights.

[Bob]

I have gotten good results with every 4th leg workout including high rep sets..
20-25 reps @ about 50% max..
And fatrb is correct.. your heart/cardio has to be able to handle it...
A sweat towel helps too :-)

[Canadian Crippler]

dasher, I think you need to worry about completing grade 3 English before discussing rep ranges. :p

I like to mix it up personally. Right now I'm doing higher reps. Lowest I ever, ever go will be 6. Most sets are 8-12.

[KevinStarke]

Lift heavy! ROAR!

[HILL]

As stated above you can lift in any rep range you like but if your not eating enough (in a calorie surplus) then you aint guna grow

[RBC13]

Personally, its easier to me to do lower reps than 12, like 6-8. So thats where i like to to keep it. That way i can focus more on strength than endurance. Endurance is what cardio is for IMHO.

[Mr Joshua]

one thing that confuses me if that peopel say if u wont to get bigger lift heavy...well if u r doing hyprtrohpy training then u would be lifting as heavy as u can to sqeeze out 8-12....and lower reps..strenght and power training is not going to build u up more efectivly then hypertrophy
pleze chekc yur speelign b4 u rite anythign els. reeding yor postes iz payneful.