Pumpatron

Here's the thing...

I've decided to do 6 reps for all compounds & 10 for all iso's + arms.

Now what I'm having a problem with is the fact that I've decided to do higher reps for arms but for triceps I do CG Bench & Dips which are both compounds.

What do you suggest I do because even though they're compounds (which I'm meant to be doing low reps for), they're exercises which I do for arms (which I'm meant to be doing high reps for).

I'm wondering whether to just increase the reps to 10 even though they're compounds, because I'm meant to be doing high reps for arms.

I hope everyone can understand what I'm saying here, thanks.


HK

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EME

Hey HK,

Why the rule in the first place?

Do the rep range that you've found works best for that bodypart or exercise. Don't limit yourself with an arbitrary rep rule.

- EME

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skelooth

:yes:

I do something very similar. I've found that low reps on the compound movements just "feels right" (5x5) while the isolation and smaller lifts like tris and bis feel much better done at a medium rep range (8-10). Wether anyone would agree with my training practices or not is beyond me, but my rep ranges are generally all over the place depending on the exercise. Most of my workouts start with a 5x5 and end with a 3x8-10

edit: just to add, it entirely depends on what "feels right", for example I like to do 5x5 heavy lifts for my biceps. It might mostly be an ego thing though

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A_N_91

For the ones like CGB or dips I would do 8 reps. So it's 6 reps for heavy compounds, 8 reps for small muscles but compound and 10 reps for iso.

But to make it even better IMO, I would just periodize everything.

METAL VIPER

Word to your mother. Don't be afraid to switch it around

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2Ripped4U

Pumpatron- How come you haven't found what works best for you yet man? I think you've been training longer than I have. C'mon man get to know yourself better :p

DJSTARER

bump. With all respect, you seem to change up your diet and changing constantly, and are very worried about your arms. I suppose I don't put enough emphasis on arms, but I don't really see the point of having huge guns unless you plan on competing anyway.

I think you should just stick with something for a while. Observe what grows, and apply similar technique and theory to the rest of your routine.


Personally, to answer your question, mixing things up is not a bad idea. Instead of keeping the proposed rule, alternate monthly, for instance, between repranges for either compounds or isolations.

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My philosophies on training:

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Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

TheRock

I generally do higher reps for isolations but don't necessarily restrict myself to any particular rep range.

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DJSTARER

word. Many of the steroid pumping synthol toting professionals SWEAR by rep ranges between 3-6 for their arms. Go figure.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

builtbeast

I like to use a variety of rep ranges depending on whether I'm plateauing and how I respond to the exercise.

For example on flat bench I had been doing rep ranges of 6-8 reps on my previous program but have since gone to 10-12 reps and am making gains in strength and size where I had been plateauing.

Other exercises such as rack pulls I have been doing 5-6 reps and am making gains each week on that rep scheme.

But in response to your question, for isolation exercises I've found I respond better to higher rep ranges.

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DJSTARER

I am such a sucker for rack and pin pulls.... i could do them all day.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition