I had insane strength gains this way. 90%+ – feels heavy no matter what.

For me the strenght was always the most important and hypertrophy comes quite fast with it. My whole upper body training consists of just 3 basic compound movements. This makes a lot of sence & also may be true to the reason why old school body builders believed in low reps for mass on a bulk & high reps for cutting because of the added strength gains you can achieve while bulking & the cellular development while cutting following a high rep workout split!?!? Your next dumbbell is 12.5kg. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Seems to burn my legs and have stopped getting as many aches and pains as a result of doing ridiculous amounts of reps. Its somewhat good up until you say to mix rep ranges on the same workout. Whaaat. 2 sets heavy & low

1-5rm is strength, 8-12 is hypertrophy and 15 + is muscular endurance. If you are lifting maximally (very close to your rep max for how many reps you are doing), you might want to use fewer sets at that weight as it is very taxing to perform at that effort (ever try hitting your 1RM twice in a row? 50-60% – a weight you can use for most conditioning workouts 3-4 x 15-30 @ 03% 1RM, So my starting 1RM for the bench press was 55kg, which would look like, 3x03 @ 49.5kg

I work off 90-95%, 80-85% and 70-75% depending on how I want to train.

This is a very accurate article on weightlifting technique.
With either rep/set scheme you are doing about the same amount of work volume (5 sets 5 reps = 25 reps altogether vs. 3 set 8 reps = 24 reps altogether) For you specifically, you need to answer the question what are your goals. Kudos for such an intelligent addition to the internet. Cookies help us deliver our Services.

By RelaxTheBody in forum Workout Programs, By FastCatChamp in forum Workout Journals. 10RM – 75-80%. 3x 8-12 exists because for some things like dumbbells increasing weight is hard. Okay, that’s great. "...Do not use high reps to stimulate fat loss. There are actually two main takeaways from all of this information. The program has worked for hundreds or thousands, and is among the most proven programs out there. Improvements in one area will lead to improvements in other areas.

If you do 3x8 = 24 reps as opposed to 15 reps of SS then most likely you wont be able to recover in 48 hours and stalling will happen. Cheers for this article, really informative (tho similar to Power/Strength/Burn like Matt said, but no bad thing). Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Do you have any literature or other established people explaining this like that? The reason for this is that form often deteriorates when done for much more than 5 reps, whereas when using reps lower than this the weights tend to get too heavy, which means that form needs to already be established in order to avoid injury. Ideally you should try to add both, but it all depends on the context of the program and situation. Taking steroids doesn't negate hard work - no one's saying that. Repetitions are the number of times an individual continuously performs an exercise without rest. Collections that use massive weight as well as reduced reps lack a question the most reliable methods of stimulating muscular tissue development. Can you give me set samples and how many days. By using our Services or clicking I agree, you agree to our use of cookies. Of course you still need to go to the gym.

Let it go. Hence the 8-12 range.

I'm older (49) and it takes a lot more to grow muscle.

But since I have amped the carbs up, I have the energy to keep going.

Incline barbell

When you look at successful training plans the majority have one big thing in common - they share a total number of reps between the mid twenties and low thirties.

Great article cliff. Since you take that weight to failure, the next set you can probably only get 10 good reps before failure, and the 3rd set will drop off to around 8. Let’s start with Repetitions. Reps very per week from 5-3-1 to sets between 15-20. A horrible feedback loop. But doing a variety of reps and weights at each workout gives me and awesome pump and energetic. The recruitment of muscle fibers based on load was referred to as the 'principle of orderly recruitment', and it's true that the load will determine which fibers are recruited for work. If you need to put your own stamp on something, great. Great article. If it isn't, then what the differences probably are is 3x12 means work up to 3x12, and 3x8-12 means work up to 3x12 provided your reps are still least 3x8. Use good form but don't obsess about tempo.

I want to clear the air. Sarcoplasmic hypertrophy is an increase of the sarcoplasm and other non-contractile proteins within muscle cells and is primarily induced by lifting light loads for higher reps. If the slow and intermediate fibers cannot handle the weight or tire out then the fast twitch fibers will finally be recruited. This type of hypertrophy is accompanied by strength gains since it involves an increase in the contractile tissue (Zatsiorsky, 2006). We teach you how to do thousands of exercises!

© 2020 Bodybuilding.com. total poundage moved (weight times reps) = 1280K if i go 5x5 my sets are as follows: set one: 77.5k, set two: 80k, set three: 82.5k, set four:85k, set … If training a muscle group only once per week the best way to work in all rep ranges are as follows: When training a muscle group twice per week this really allows you to specialize and focus on one type of training at a time. I know it says not to f*ck with the program but i've read that 8-12 reps is hypertrophy range and that its better for building muscle, so would doing the same exercises with 8 reps be better for building muscle? The trick is you are suppose to be lifting a weight that you can only lift 12 times before failure. My 3x8 max and 3x12 max are so far apart that I imagine increasing 5 lbs after hitting 3x12 would put me around 3x11 and rarely ever get close to the lower bound of the rep range.

Then again I am looking to build some muscle endurance and some hypertrophy. I've only been applying you approach to my workout for about 3 weeks and ALREADY I am seeing much more progression than anything else I've tried. If you take steroids and go to the gym and lift multiple times per week, you'll grow like crazy, even if you have the dumbest routine imaginable.

Cluster sets are another way to add variety for those more accustomed to lifting heavier weights. So how much do I rest between sets? Utilizing Ascending Sets reduce preparations progression sets if time is an issue. Just put in some work it doesn't matter. As stated earlier, high reps do very little for increasing strength gains. Descending Sets were a favorite of mine when training foundational movements for high volumes and the goal was to achieve every goal rep per set. 3x10-12 … You're adding 25% of the weight as your next jump. At 66 years old I now just do 4x10 to where the 10th requires a little cheating.

Return Policy | You should always warm up your lifts and not just jump into those work sets cold. I read a book on the science behind training and that stated that the best way to train is the 6-10 rep ranges with a fast positive movement and a slow controlled negative movement and like this article suggests let the diet do the talking. Technically you'd be doing less volume on 3x8 than on 5x5, 24 reps vs 25. Anyway, I wouldn't rely on "if I don't get 3x8, I must decrease weight".

SS is all about learning to lift and recruiting those fibers.

My body is still developing. Back/bi (day3) You will be able to leave a comment after signing in, ©2018 GymnasticBodies I change out the exercises and the order every couple weeks to avoid the plateau.

All your rep range questions answered.

Lately I think I have gain more weight. 65%-80%-95%-60%-45% x3. more reps of less weight. This means if I do 5-5-5 for the back squat, sets that look like 5×135 5×155 5×175 do not all count as work sets. Diet and cardio should be the primary tools you use to shed fat and get lean. In this case, 3x8 = 24 total reps. Basically, it's hard to know exactly what is the right weight to fatigue at a certain number of reps for each set, e.g. What makes this different from simply programming 3x12 (no range) and if you fail for a few sessions in a row you naturally decrease the weight with no lower rep range needed to tell you that you are falling short of your ultimate goal of 3x12. This means that strength gains in the 1-5 rep range will transfer and lead to more strength in the other rep ranges. Here is a good way to split it up: The bodybuilding world is filled with misinformation. You do NOT have the education or experience necessary to design your own program. keep the ranges the same throughout. EDIT: Title is supposed to read 3x8-12 versus 3x12. You add reps to progress.



Hope this helps, if you're still looking!

Really changes things up. The rep ranges are there to show what rep maxes induce different types of stimulus. I will say this- in training specifically for bench press strength I have previously (recently as last week) used the mantra of 3x8 reps. My endurance was good I think, I did 8x 115, 8x 165, 8x 185, and 5x 200.
This way you can volume up …

60-70% – should feel heavy for 10+ reps The rep range also allows you a little lee-way incase you're having an off day or training the same muscle group over different exercises. Lines and paragraphs break automatically. As complicated as the information has to be, the focus is very simple. Glycogen is hydrophillic, it causes muscles to swell since every gram of glycogen stores 2.7 grams of water along with it (Chan et al. newsletter subscribers! Going with a 3x8-12 just makes it easier for someone to guage the correct weight to reach their goals while taking in mind variables unrelated to 1RM and %RM. V bar He's promoted a number of different programs but he tends to stick to low reps for building strength. You are feeling great and go for the max weight you can lift this day, results: Later that week you are feeling a bit tired and decide instead to lower the weight a bit, results: In summary, formulas relating 1RM to 8 RM are not exact as well as each day you may feel a bit better or worse. For you people who want something a little more concrete, beginners should rest at least 2-3 minutes between heavy work sets and intermediate/advanced athletes should rest at least 3-5 minutes between heavy work sets. on the deadlift, you had better believe that his 20 rep max will increase as well. So how do you apply this to your own workout? Works well with squats. I am trying to gain wait and have thus come across lots of wrong information. Hello Mates! Bench, Military press, and a back movement. Having a rep range gives you two forms of progressions. jesus, some of you have swallowed the kool aid. The truth is that low reps will stimulate ALL muscle fibers from slow to intermediate to fast and everything in between. +AB