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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  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

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  3. #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.

  4. #3
    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 ?

  5. #4
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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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