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
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)
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.
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.
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I workout in my backyard, so a mirror is not a possible choice.Originally Posted by ddegroff
:withstupiOriginally Posted by MixmasterNash
also diet will determine size gains more than anything
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
I prefer 4-8 reps on most exercises, and I throw in the odd drop set or higher rep set.