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  1. #1

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    Training for size

    What is the ideal number of reps for gaining size? I thought that a low number of reps (3-6) is for size, but I'm seeing posters saying that's for strength gaining with minimal size gain. So if I want to get bigger, what's a good general number of reps?

  2. #2

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    At what cadence?

  3. #3
    Moleculo's Avatar
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    Watch Pumping Iron and buy this book

  4. #4
    Moleculo's Avatar
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    Hell yeah! Hell no!
    8-12 is the general consensus but I think you need more direction than that...

  5. #5
    Equipoise's Avatar
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    8-12 is too much. Esp for size and powerlifting. On my chest days, I do 4 sets of 5 reps and on the 5th set I max out. Each time I'm doing about 90% + of my max weight. I follow that method with
    Flat bench, Incline, Decline, Dumbell and seated flyes. I do incline and decline on the hammer strength machines which allows for isolation of my pectorals and also to prevent the blood from rushing to my head and screwing up my lift on decline. I friggin hate barbell decline. You could also follow a system of 10x2 with whatever exercises you want. Essentially the rule of thumb is to keep the reps below 6 and do about 85%+ of your max and go for a progressive overload. Chances are on the last two sets, you'll need a spot to keep pushing the weights, but straining against the weight as you try to push it up promotes hypertrophy and works essentially the same way as isometric contractions. That's all my from experience and what I've read. We need a CMA to get the perfect answer.

  6. #6
    zenbert's Avatar
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    i think arno has a few good books out there in case you need some references.

    i think 5-6 is a good count for powerlift. i don't know the correct nomenclature, but you want to do a 'downhill curve' or a 'bell curve' routine to maximize your size gain. that is, on a downhill curve, you start off with max weight with low reps, after you rip your muscles sufficiently, you reduce weight to put extra tear on the muscle. kind of like stepping down on the pyramid. this seems to work well for me. supplements are important also, BCAA, glutamine, etc.

    couple of my european friends do the bell curve method, which is stepping up on the weight and then down. i haven't try this but reducing weight and giving a few after you have tear your muscles is an extra boost. be careful as not to kill yourself in the process :D
    zenbert
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  7. #7

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    Powerlifting is about max lifts, now, you don;'t max lift on EVERY workout, but at least once a month.
    Other than that 5 reps in your non warm up sets is the MAX, and its more like 3-4 reps.
    Pyramiding up allows you to warm up to the heavy loads, pyramiding down really doesn't do much other than give a "pump".

  8. #8
    zenbert's Avatar
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    hmmm. is this personal experience or out of texts ronin?
    zenbert
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  9. #9

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    Now for SIZE, well...
    6-8 reps for Bench,Deadlifts, chins, dips, 8-10 for shoulders and arms.
    Now squats, well, some say 12-15 but some people get huge with the 20 rep squat ( murder I say, MURDER !!!).

  10. #10
    zenbert's Avatar
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    hindu squats buddy. hindu squats. i do them last because i don't move after i'm done...
    zenbert
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