The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: rep range

  1. #1
    Wannabebig New Member
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    rep range

    When trying to gain size would u recommend high reps (8-10) or low reps (4-6)....is it high reps for some muscles and low for others?

    Also im not sure why but no matter how hard i do my shoulders...they never feel soar the next day,.,..if anything my traps hurt...even though i didnt work my traps directly....any suggestions?
    Last edited by Davey_Deuce; 10-30-2007 at 12:21 PM.

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  3. #2
    SFW! drew's Avatar
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    It doesn't matter. Just pick one and do it.

    Soreness is not an indicator that your muscles are growing. Eat a lot ond lift heavy weights.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  4. #3
    The Man of Steel -Superman-'s Avatar
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    Usually until failure for me. If you are reaching 15-20 reps, then you should probably increase the weights. There is no set rep range. Just hit the weights with good effort and don't waste time.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  5. #4
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    So many opinions on rep range. You have to experiment to see what works best for you. Rememeber this is not a race. You're not going to look like an Adonis after 4 weeks. Try out various ranges to see what makes you grow. For me, after years of watsing time with 10-12 reps I found this site. I now do anywhere from 1-8 reps, mostly 4-6, and I have grown like never before. But remember that in order to grow it's not enough to lift weights. The MOST important elelment is nutrition. Get at least 1 gram of protein per lb of bodyweight a day and plenty of water.

    Heavy compound lifts, gobs of protein, plenty of water and at least 8 hours of sleep a night will turn you into a barbarian alpha male. As one prominent poster above noted though, consistency is key. This is for life, baby. Don't do it for a few weeks and quit.

  6. #5
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    Agree that it is a personal thing. I have had good results mixing things up. Nothing works for me forever.

  7. #6
    next-tyson-but-white arnoldsclone's Avatar
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    i really saw MY (rep range is totally specific to you and the only way to find out what really works is to experiment) best growth at 5 -7 reps while going to failure on most sets with 5 sets each motion. I started with 12 reps on everything untill the weights stopped increasing then i changed from hypertrophy (10-12 reps) to strentgth at 5-7 reps and i jumped from 207 lbs to 238 lbs with a ton more sizE and definition! remember to eat 1 gram of protein per lb of lean body mass you want to attain.

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  8. #7
    Senior Member HighSchoolGuy's Avatar
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    I would mix it up like some already said.
    Say,
    5x5 Flat Bench
    2 x 6-8 Incline Bench
    then maybe 1 x 12 Flys
    Get all the rep ranges in there.

  9. #8
    Wannabebig Member
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    Quote Originally Posted by Davey_Deuce View Post
    When trying to gain size would u recommend high reps (8-10) or low reps (4-6)....is it high reps for some muscles and low for others?

    Also im not sure why but no matter how hard i do my shoulders...they never feel soar the next day,.,..if anything my traps hurt...even though i didnt work my traps directly....any suggestions?
    For compound exercises, in mass-building phase, I like doing heavy weights, lower reps (4-6). For occasional isolation exercises, I like higher reps. That's just what I've found most effective for me. But you should experiment. Varying the sets/reps/exercises helps too.

  10. #9
    Senior Member RichMcGuire's Avatar
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    Theres quite a bit of scientific evidence that shows moderate rep ranges (6-12) is much better for increasing muscle size.

    But then again, most research shows that hypertrophy is a matter of increasing calories.

    At some point in time, youre going to read A LOT more about training/nutrition (if youre into that kind of thing) And when you do, youll see many, many conflicting DOCUMENTED studies that come up with different results. So my advice would be to not over think it. Stick to the basics on most things.

    So, scientifically, what is the basics for this topic?

    Gain size = Lift heavier weights each time you go to the gym if you can + Eat more calories than youre used to + Recover and rest
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  11. #10
    Who is John Galt? CrazyK's Avatar
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    Quote Originally Posted by RichMcGuire View Post
    Theres quite a bit of scientific evidence that shows moderate rep ranges (6-12) is much better for increasing muscle size.

    But then again, most research shows that hypertrophy is a matter of increasing calories.

    At some point in time, youre going to read A LOT more about training/nutrition (if youre into that kind of thing) And when you do, youll see many, many conflicting DOCUMENTED studies that come up with different results. So my advice would be to not over think it. Stick to the basics on most things.

    So, scientifically, what is the basics for this topic?

    Gain size = Lift heavier weights each time you go to the gym if you can + Eat more calories than youre used to + Recover and rest
    Rich summed it up nicely.

  12. #11
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    There is no magic rep range. Progressive loading is the primary factor for inducing hypertrophy. Or, as Rich said, lift heavier weights each time.

  13. #12
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    Quote Originally Posted by drew View Post
    It doesn't matter. Just pick one and do it.

    Soreness is not an indicator that your muscles are growing. Eat a lot ond lift heavy weights.
    How so? If a muscle aches it is a sign it has been worked hard. I admit this doesn't mean it's actually growing, but it does mean it's been worked hard, which promotes growth.

  14. #13
    indomitable will.
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    Quote Originally Posted by Kastro View Post
    There is no magic rep range. Progressive loading is the primary factor for inducing hypertrophy. Or, as Rich said, lift heavier weights each time.
    And the calories. Don't forget the calories.

    Progressive overload + caloric surplus = hypertrophy

  15. #14
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    Quote Originally Posted by Marnie View Post
    How so? If a muscle aches it is a sign it has been worked hard. I admit this doesn't mean it's actually growing, but it does mean it's been worked hard, which promotes growth.
    Soreness is due to nothing more than a combination of high volume and low frequency.

  16. #15
    Get your tickets... Gunshow's Avatar
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    For mass there isn't a setrep range.. i personally think higher reps would promote growth the best but alot of peple argue differently. Try pyramiding whereyou startat like 12 reps with a low weight, and on your last set you would do 2 or 3 reps at your heaviest weight. I had good results with that scheme.
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