Effective rep ranges

[Jay-X]

Hi everybody, I'm 19 yrs old and I'm 5'8 at 150 lbs (I started at 125 lbs).

I'd like to know if I could gain some strength (and maybe even size) with these rep ranges:


Military Presses: 10 reps
Squats: 6 reps
Deadlifts: singles
Bench Press: 10 reps
Bent-Over Rows: 6 reps


I usually don't do other exercises, so that's pretty much it.

Is it possible to gain size with singles on the Deadlift?

I prefer really low reps in order to keep proper form (I don't have a gym membership and I lift at home, without spotter or anyone that could tell me if my form is getting poorer during the exercise)

[Gilles1975]

I'm no expert myself on the best number of reps for legs, but for military and bench press the optimum number of reps for mass gain is generally 8-12. What I do is use a certain weight that I can lift 8 times, then next time when that muscle is stronger I do 10 reps with the same weight, then 12 reps the next time, and only then dp I increase the weight and go back to 8 reps. Also its a good idea to do a low rep workout every so often (say once every four workouts for a particular muscle) this prevents your body from getting used to the routine and this way you can avoid plateau. Plus doing a low rep range of 4-6 reps every so often will emphasize strength increases, which will allow you to add more weight to the bar and in the long run aid progress.

[ddegroff]

For size and growth I would say you would need to do more than singles for deads, IMO. I'm not talking 8-12reps, more like 5 should be good. As far as your form goes, do you have a mirror? If not get one so you can watch yourself.

[Jay-X]

For size and growth I would say you would need to do more than singles for deads, IMO. I'm not talking 8-12reps, more like 5 should be good. As far as your form goes, do you have a mirror? If not get one so you can watch yourself.

I workout in my backyard, so a mirror is not a possible choice.

[MixmasterNash]

Those are all fine. Vary your reps as your progress stagnates.

[powerrack]

I prefer 4-8 reps on most exercises, and I throw in the odd drop set or higher rep set.

[Sidior]

Those are all fine. Vary your reps as your progress stagnates.

:withstupi

also diet will determine size gains more than anything