First of this is not ment to start a debate on which is the best!!11!!11one11!!
Simply, which ranges do you ENJOY doing the most and why? I'll start. My favorite is 3 by far. I just love the fealing of lifting very heavy, and the site of the weight. A close second would be 8, not too heavy, not too light, and after 4 reps you know the second half wont be as easy as the first.
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For the big lifts, 1 or 3 reps. For others 5 is nice.
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I'm doing a variation of the "Minimalist workout" that was in Men's Health a few months ago. On the days that I do the 4 reps, I certainly feel better, more confident, less exhausted (as compared to 12).
Wait, wait, wait...back the truck up.. There is another way?
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
I do 3-5 for the big lifts and 10-12 for the isolation stuff. Most of my workouts have a big compound lift set of 5/3-5 reps then some shoulder, abb, and power work all in the 2-4 sets of 8-10 reps.
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Does this mean that none of you guys are doing any higher volume training (8-12 reps) or are you just stating your favorite mesocycles? Just wondering.....
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Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
Does this mean that none of you guys are doing any higher volume training (8-12 reps) or are you just stating your favorite mesocycles? Just wondering.....
Yeah, I definately do stuff in the 8-12 rep range. But I prefer the lower rep stuff.
__________________ - It's Rage, the rules are different!
- Rage is more ... testosteron-y
- Keep a rage handy to wipe your fingers so your not tempted to lick them
Actually, I like all rep ranges. Low reps (3-5) are fun because you get to move some weight, and damn that feels good. Higher reps (10-15) are challenging because as you get to the end reps it feels like your moving a ton. It's all good.
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All of them. But I do like doing complexes in the higher ranges (like in Craig's TT or X-fit) - pure pain in both the heart and the muscles. Well, I don't like doing them, but it make me feel like more of a mo-fo than doing high weights and low reps.
Does this mean that none of you guys are doing any higher volume training (8-12 reps) or are you just stating your favorite mesocycles? Just wondering.....
Just my favorites. My last couple of exercises for each day are often in the 8-12 range.
I will normally follow the TT protocal - low reps for the first exercises, usually these are the big movements. Moderate reps for the second superset, higher for the third superset. Hardly ever over 12 reps though.
3-5 is my favs BTW. Like others said, I like moving big weight.
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Favorite rep ranges?
except for bench, then I prefer a bit higher (I suck at low rep benches)
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