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Thread: Effective rep ranges

  1. #1
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    Effective rep ranges

    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
    Deadlifts: singles
    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)

  2. #2
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    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.

  3. #3
    C.S.C.S. ddegroff's Avatar
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    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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  4. #4
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    Quote Originally Posted by ddegroff
    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.
    I workout in my backyard, so a mirror is not a possible choice.

  5. #5
    Go Heels! MixmasterNash's Avatar
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    Those are all fine. Vary your reps as your progress stagnates.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  6. #6
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    I prefer 4-8 reps on most exercises, and I throw in the odd drop set or higher rep set.

  7. #7
    Senior Member Sidior's Avatar
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    Quote Originally Posted by MixmasterNash
    Those are all fine. Vary your reps as your progress stagnates.
    :withstupi

    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

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