Most of my lifts are currently trained using 4 sets of 2 reps(no assistance) and 3x3.
Now I'm not here to ask what the perfect rep/set range is, what I want to know is what do the big boys in strength usually do in terms of sets/reps? Do you guys base most of your training around 1,2,3s or do most stay around 5 reps for most of their sessions?
Do really low reps like say doubles(I mainly do doubles) hold you back in terms of size/strength if you don't add more 5s and 6s? It's said somewhere that the low reps don't provide enough stimulus for hypertrophy. Is this true?
This isn't a joke thread or anything for those that have seen some of my prvious posts, I merely want to know if I'm limiting my strength by staying at doubles almost all the time.
Is what you are doing working for you? Are you happy with where you are at and where you can go?
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Bro Science says--low reps strength, high reps mass. In between a little of both.
Most programs don't hover around low reps for the majority of their work. Westside uses low reps at the beginning of their Max Effort workouts but after that all of the assistance work is in the 6+ range most of the time and even 15+ at times. Starting Strength and 5/3/1 flourish off of reps in the 5 zone or more. Ed Coan was a big fan of rep sets--cycling I think from 8's to 5's to 3's. Even the "strong" bodybuilders (Yates, Coleman) hung out between 5-8 reps compared to there buddies who hang out around 8-12's.
I think the exception are a lot of Oly programs will stay in the lower rep range. But maybe part of that is that higher rep oly lifts might cause form breakdown which isn't good practice.
In short, it seems like most big guys have ventured out of the 1-3 range.
I think I should re introduce sets of 5-8 in my workouts then. Not like I have much to lose by trying something new out. Anyone got success stories on this forum with focus on 5-8?
Last edited by tmor6; 01-13-2013 at 06:17 PM.
6'1"/203 (down 12 pounds since 5/2012)
2-mile run: 13:23