Help needed in clarifiying conflicting advice on reps
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Help needed in clarifiying conflicting advice on reps - 1/2/2008 1:18:13 AM
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SupahMan
Posts: 226
Joined: 1/2/2008
From: Metro ATL, GA
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First of all, thanks to all who are reading this.
I would really appreciate some clarification on a question I have regarding reps.
One friend of mine told me that since I'm a beginner with weight training, that I should start with a lower weight and use higher reps for a little while, until my body gets used to whole idea of weight training.
Another friend told me that the advice my other friend gave me was complete garbage, and that I should be doing 3-5 sets in the 4-7 rep range with high weight since my main goal is hyperthrophy.
If anyone can please clarify (as I've had no luck with Google) I would greatly appreciate it. Thanks.
< Message edited by SupahMan -- 1/2/2008 1:27:13 AM >
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RE: Help needed in clarifiying conflicting advice on reps - 1/2/2008 3:30:26 AM
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smoundzou
Posts: 2249
Joined: 5/4/2007
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Everyone responds differently but the general rule is
1-5 reps: strength
6-15 reps: Hypertrophy... (some say 6-20 reps)
16 plus reps: endurance
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
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DoNotClick
(in reply to SupahMan)
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RE: Help needed in clarifiying conflicting advice on reps - 1/2/2008 7:53:32 AM
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raidendavidb
Posts: 1455
Joined: 5/26/2007
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I'd advise you to just start with lightish weght to practice form for each exercise and when your form is good enough and you're used to lifting start hitting the heavier weights and depending on your goal do different amount of reps as stated above by smoundzou.
(in reply to smoundzou)
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RE: Help needed in clarifiying conflicting advice on reps - 1/2/2008 1:53:02 PM
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Rex 22
Posts: 267
Joined: 9/10/2007
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There's no amount of reps that will give you different amounts of things. Unless you go out of you way i.e. 20 reps = endurance.
I've only used 5 reps since I've gotten into training, and I'm pretty satisfied with my size gains as I get compliments very often. It's all I ever use.
For a newbie I wouldn't suggest lifting heavy, I would rather suggest practicing with form and experimenting with rep ranges to find which one you'll respond to the most. Most importantly, get yourself a diet.
A lot of guys who use reps 4-6 like I do claim they only experience strength gains, and I believe them. However it's the only rep range I use and I'm happy with my results from it. As long as your diet / form is on contact you should experience decent gains from each amount of reps. Try switching things up for now though to see which rep range you respond to the most...
_____________________________
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(in reply to raidendavidb)
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RE: Help needed in clarifiying conflicting advice on reps - 1/2/2008 7:23:47 PM
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_Virtuoso_
Posts: 1486
Joined: 10/4/2006
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Imo go for 6-16 reps depending on the exercise for mass gains. I have to agree that under 6 reps is purely strength gains, whilst over 16 is endurance.
(in reply to Rex 22)
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RE: Help needed in clarifiying conflicting advice on reps - 1/2/2008 10:51:59 PM
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SupahMan
Posts: 226
Joined: 1/2/2008
From: Metro ATL, GA
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Thanks for all the advice. I appreciate it. Is 12 reps and 3 sets (to get the form down pat and let my muscles adapt) alright?
My goal is of course hyperthrophy as stated. I'm 6'3 180lbs and I'd like to get to around 220 in around 3 years (2 would be kind of stretching it so I'll leave it at 3).
As far as diet goes, I know it plays a huge role. I went from 255-260 (I was a fat boy. lol) to 190lbs on a 10/20/70 (10% fat, 20% protein, 70% carbs) diet @ around 1700-1800 calories a day, so I'm guessing for hyperhtrophy I would have to stick to something like 15/30/55 @ 3000-3500 calories.
Being that I used to be a BWE loyalist (Hindu Squats, several variations of pushup, conditioning drills etc.), weights are definately kicking my butt.
Thanks for the advice guys! I really do appreciate it (not just saying that to pay lip service)
< Message edited by SupahMan -- 1/2/2008 10:59:57 PM >
(in reply to _Virtuoso_)
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RE: Help needed in clarifiying conflicting advice on reps - 1/6/2008 1:05:45 AM
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kickingkyle
Posts: 51
Joined: 12/27/2007
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id say 12 reps is pretty much spot on and would go for 8-12.
(in reply to SupahMan)
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RE: Help needed in clarifiying conflicting advice on reps - 1/6/2008 4:55:12 AM
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brigsy
Posts: 65
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From: Good old England
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I would also get someone to check your motion, breathing and speed of exercise up and down as well as we have all seen crazy people down the gym chucking weights about or just doing half an exercise!
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"With great sacrifice comes great reward"
(in reply to kickingkyle)
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RE: Help needed in clarifiying conflicting advice on reps - 1/6/2008 12:26:43 PM
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SupahMan
Posts: 226
Joined: 1/2/2008
From: Metro ATL, GA
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quote:
ORIGINAL: brigsy
I would also get someone to check your motion, breathing and speed of exercise up and down as well as we have all seen crazy people down the gym chucking weights about or just doing half an exercise!
Without a doubt. I kinda learned that lesson the hard way the other night (as I posted in another topic). lol. But my friend Phil (who used to be a huge gym nut back in the day, he's getting back into it) is going to start going with me soon.
(in reply to brigsy)
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