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2006/11/27, 07:11 PM
Alright, most people know that the higher the weight and lower reps gets you stronger, and lighter weight and higher reps builds endurance. However, everywhere I read it says something along the lines of 4-6 reps for maximum strength, 6-8 reps for strength gains and size, 8-10 reps for moderate strength gain, and maximum size gain. If not exact, its along those lines. Now my question is what is the I can understand that information, however what is the actual reason why someone would get bigger, not stronger, doing reps such as 6-8 insetad of 4-6? Thanks.
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2006/11/28, 11:01 AM
I think the amount of effort you can expend doing a weight 4-6 times is going to be greater, obviously you will use a slightly lighter weight for 6-8 reps. I think you will still experience some growth in the 4-6 rep range, you would have to to keep progressing. Workload increases in volume with the higher reps, so maybe you recruit a higher number of fibers and force a higher number of fibers to grow, therefore more size?
The theory behind rep range has to do with muscle fiber recruitment. The problem with the theory is that you can't actually monitor fiber recruitment. Most theories are supported with studies using test subjects who do a prescribed routine with prescribed reps for a certain amount of time and then they compare results. IMO what works for one person may not be what works as well for another. Rep range is something to use as a variable in your routine. There are people who get very storng and grow on 20 rep schemes, though many hotly contest that. It is a matter of volume. Other people may find that a 20 rep scheme leaves them worn down and not-growing at all. The Garonda 5X5 or 10X10 training is another high volume method that many claim to induce crazy growth.
I don't think you can seperate growth and strength that much, because to get stronger or bigger, you need to move more weight, and to move more weight, your body has to respond by adding more muscle...
There are some incredibly strong, wiry looking guys, and then there are the guys who you see doing everything wrong in th egym and they are still growing... how your body responds is something you have to learn.
Anyhow, that is my ramble, i am sure someone else will come in with a more precise and technical answer.
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Perseverance is not a long race it is many short races one after another.
Walter Elliott
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2006/11/28, 01:52 PM
I like the sets such as 16,12,10,8 or 12,10,8,6 depending on the muscle group. You increase weight as the reps get lower. It is working well for me for continious growth though I have only been at it a year or so.
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Only two defending forces have ever offered to die for You. Jesus Christ and the American Soldier. Both died for your Freedom!
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2006/11/28, 02:26 PM
Muscle fiber recruitment is the key to continuing strength and size. Obviously, the more fibers you can recruit in a lift and the more often, the more these fibers will become 'trained' so they can be used.
For most of us, if you have not recrutited the maximum amount of fast twitch fibers by the 6th-10th rep, using a heavy enough load, chances are good you never will, as with more reps you will fatigue before anything, and build more muscle endurance.
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Maximus from Gladiator....Strength and Honor!
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