BHSAthlete80

If I'm in the 1-3 rep range, I will get bigger and stronger. If I'm in the 8-10 rep range, I'll get stronger and bigger too. Does the rep ranges really matter much?

Flowsybaby

Usually you will see only minimal size gains when working with such low reps. Though you will see small size gains your strength gains should be tremendous. Most bodybuilders work at these higher rep ranges to add more size. You will still see strength gains just not as much. Like working with such low reps is what a powerlifter does to build up there maxs. While a bodybuilders maxs are much less because they really never train for maximal strength. Yes rep ranges really matter. You cannot go weeks and weeks on in, in the same rep range. You will platuea and will stop seeing gains. Changing up your rep schemes is the best way for overall strength and size progress along with a constant progress.

BHSAthlete80

ok, because I was thinking of something like this...lets say I use a weight to get 3x3. once i get that i keep working up until I use that same weight for 3x15. then once i get that, ill add weight to get down to 3 reps again. this way i go through all rep ranges.

Sholiz

IMO that'd suck. Stick to working up in weight and not reps, I'd tell you to stick with 4-8 reps if you can, work up to 8 reps with a weight before you move up more (or) keep working in a weight that you can do for 5-6 reps max for 3 working sets.

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BHSAthlete80

Yeh, but If i use the same weight for 3-15 reps, ill be first getting strength, then size, then after a while with that weight, i can gain endurance and start the cycle again.

DJSTARER

yeh... this is correct. (to the original poster)->You touched on the idea for a second, but you should still stay it the optimal rep ranges. 3, IMO is a little low. I never drop below 5, nor to I exceed 12 (20 for some leg exercises). I cycle through these ranges to new weight.

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BHSAthlete80

Yeh, i was also thinking i should start with 4 or 5 because doing 3 reps with some exercises to is hard.

so what do you guys think of doing 4-15...im doing 15 because i would like to gain endurance also and doing higher reps sometimes shocks the muscle to growth.

silent_circus

Check out my program, it's in my signature.

It's somewhat unorthodox.. but, it has worked for me, my PT, and my friend that had the balls to try it.

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pammiejoe6

I just started varying my rep/sets....we'll see how it goes....the first week I do 10x3....the next week 5x5...then 5x8...then 4x10...then Im gonna start all over again...lol

powerman2000

A 1-3 rep range can make you grow bigger, but it will mostly develope your neurological system for added strength. Its the opposite with an 8-10 rep range. The amount of your 1RM that you can perform for 8-10 reps won't produce the same internal motor skills that doing 1-3 reps with a higher percentage of your 1RM will produce.

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