What sets and reps do you do?

groovyguy · 06-01-2006, 03:10 PM

Many say 5x5 is best suited to strength training while 4x6-8 is better for hypertrophy training. Apparently a lot of proffessional BBers use 12-15 reps (not sure how many sets) for hypertrophy which promotes greater size gains but next to no strength (fluff muscle).

What does everyone here do? I do 4x6-8 straight through but I'm toying with doing 4x12-15 for my weighted ab crunches as they're a muscle that has enough strength that I'm only concerned with size for them.

Andy1981iron · 06-01-2006, 03:12 PM

Ive grown better with lower reps, 4-8 usually.

5X5 is superb for mass and strength.

Yeah the pro's do go higher on some exercises, but even Ronnie (who does quite a lot of high reps) go's as low as 3 on deadlifts for example.

crazycal1 · 06-01-2006, 03:29 PM

ive been doing 3 working sets of 5 for a while now,but am thinking of upping to 6 for a change-dont worry that your not lifting huge weights for umpteen reps-its takes years

to get to that situation

zx9rjas. · 06-01-2006, 09:04 PM

3,4 or 5 working sets depending on the size of the muscle group.

Aiming for 6-8 reps but can be up to 15

J

Mr Nice · 13-01-2006, 02:17 PM

I find 6-12 rep sets to failure for size and strength with enphsis on more size as this rep range uses the 2b fibers which grow the largest of all your fibers. I do 3 sets to failure 3-4 exercises dependining on what bodypart im training dont want to overtrain bro stimulate dont anileate.

FierceFrets · 13-01-2006, 09:34 PM

Quote:

Originally Posted by Mr Nice

stimulate dont anileate.

I like that

:twisted: Fierce

Andy1981iron · 13-01-2006, 09:42 PM

I don't beleive in failure.

Better to do 6, 6, 6 than 8, 6, 4

In my eyes

Mr Nice · 14-01-2006, 06:37 AM

Everyones got their own opinion bro its good to share but try to justify what your saying so people can understand why your saying what your saying, Try to to give more than a 2 sentence answer bro.

Andy1981iron · 14-01-2006, 10:22 AM

Why should I give a more than two sentance answer? I don't see you rambling on?

I thought you are meant to be nice?

Mr Nice · 14-01-2006, 11:20 AM

I try to help out if I can, when I do I give a deteiled explanation to the person which hopfuly explains why I have given that advice, after all this sites here so that we can all gain info, and I try to be nice. I someone said do this it will make you big, you wouldnt just go ahead and doit you would do some research bro, to find out exactly why your doing what your doing before you do it. Short and sweet is nice but when your serious about something you need a more detailed explanation.

06-01-2006, 03:10 PM	#1 (permalink)
groovyguy Under Construction Join Date: Jul 2005 Location: Wakefield, UK Posts: 73 Rep Power:	What sets and reps do you do? Many say 5x5 is best suited to strength training while 4x6-8 is better for hypertrophy training. Apparently a lot of proffessional BBers use 12-15 reps (not sure how many sets) for hypertrophy which promotes greater size gains but next to no strength (fluff muscle). What does everyone here do? I do 4x6-8 straight through but I'm toying with doing 4x12-15 for my weighted ab crunches as they're a muscle that has enough strength that I'm only concerned with size for them.

06-01-2006, 09:04 PM	#4 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	3,4 or 5 working sets depending on the size of the muscle group. Aiming for 6-8 reps but can be up to 15 J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

13-01-2006, 02:17 PM	#5 (permalink)
Mr Nice Making Progress Join Date: Jan 2006 Posts: 226 Rep Power:	I find 6-12 rep sets to failure for size and strength with enphsis on more size as this rep range uses the 2b fibers which grow the largest of all your fibers. I do 3 sets to failure 3-4 exercises dependining on what bodypart im training dont want to overtrain bro stimulate dont anileate. ______________________ Nice

14-01-2006, 06:37 AM	#8 (permalink)
Mr Nice Making Progress Join Date: Jan 2006 Posts: 226 Rep Power:	Everyones got their own opinion bro its good to share but try to justify what your saying so people can understand why your saying what your saying, Try to to give more than a 2 sentence answer bro. ______________________ Nice

14-01-2006, 11:20 AM	#10 (permalink)
Mr Nice Making Progress Join Date: Jan 2006 Posts: 226 Rep Power:	I try to help out if I can, when I do I give a deteiled explanation to the person which hopfuly explains why I have given that advice, after all this sites here so that we can all gain info, and I try to be nice. I someone said do this it will make you big, you wouldnt just go ahead and doit you would do some research bro, to find out exactly why your doing what your doing before you do it. Short and sweet is nice but when your serious about something you need a more detailed explanation. ______________________ Nice

06-01-2006, 03:12 PM	#2 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	Ive grown better with lower reps, 4-8 usually. 5X5 is superb for mass and strength. Yeah the pro's do go higher on some exercises, but even Ronnie (who does quite a lot of high reps) go's as low as 3 on deadlifts for example.

06-01-2006, 03:29 PM	#3 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,910 Rep Power:	ive been doing 3 working sets of 5 for a while now,but am thinking of upping to 6 for a change-dont worry that your not lifting huge weights for umpteen reps-its takes years to get to that situation

13-01-2006, 09:42 PM	#7 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	I don't beleive in failure. Better to do 6, 6, 6 than 8, 6, 4 In my eyes

14-01-2006, 10:22 AM	#9 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	Why should I give a more than two sentance answer? I don't see you rambling on? I thought you are meant to be nice?

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