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Thread: Rep amount for Compound lifts vs Isolated lifts ?

  1. #1
    Senior Member Zorachus's Avatar
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    Rep amount for Compound lifts vs Isolated lifts ?

    Just curious as to what rep and set range most of you body builders here train with ?

    - Compound lifts like; Bench press, Deadlifts, Squats, Rows, etc...is the 5rep scheme still the norm for most muscle growth in getting bigger ? So like a 1x10, and 4x5 good for those ?

    - Isolated workouts like; tricep press downs, curls, dumbbell laterals, etc...always go a bit higher reps, not 5x5 but more like 2x10, 2x8, 1x6 rep scheme ?


    Would like everyone's opinion on this please

  2. #2
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    Spot-on, although it is always good to vary things up.

    But yes in general, compound movements require less reps.

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    Senior Member Zorachus's Avatar
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    You don't think I should try a H.I.T rep scheme for every single exercise and be like 1x20, 1x12, 1x10, 1x8, 1xF ? That seems to high reps to me, I always thought lift heavy and less reps builds muscle as opposed to lighter and higher reps ?

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    Quote Originally Posted by Zorachus View Post
    You don't think I should try a H.I.T rep scheme for every single exercise and be like 1x20, 1x12, 1x10, 1x8, 1xF ? That seems to high reps to me, I always thought lift heavy and less reps builds muscle as opposed to lighter and higher reps ?
    I'm not sure exactly what you mean. But that does seem like high reps. For isolation I shoot for about 8-12 and for the compounds usually 5.

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