10- 20 reps

Ever since I started lifting in higher rep ranges I've seen more dramatic results than when I considered 8 or 9 'muh peak hypertrophy range.'

I just do 3 or 4 sets to failure. Finish up chest with 100 Push-ups, ect. Started training lighter due to shoulder injury and was surprised.
Anyone else have this experience as a natural?

  1. 1 month ago
    Anonymous

    felt the same way
    it seems like once you hit the intermediate zone then decreasing weights and adding more volume will do wonders for both strength and size gains.

  2. 1 month ago
    Anonymous

    You know maybe it's not the range, it's the changing up of the range. I.e. undulation.

    • 1 month ago
      Anonymous

      Ur not lifting very heavy honestly it could be a lot of things that varied within your life.

      8-12 works fine for me. If you can do more than 12 you move up the weight. Simple as

      • 1 month ago
        Anonymous

        The point is at a certain point it stops going up, and varying rep ranges is a way to break through the plateau. You can just keep hammering but that's what I did and look at the six month average.

  3. 1 month ago
    Anonymous

    Those black guys who do street workout and calisthenics train in the high rep range and they look pretty good. Even Dr Mike from RP says 30 reps is good for building muscle

    • 1 month ago
      Anonymous

      God they’re on test and roids you goddamned fucking retard. But yeah

      https://i.imgur.com/5P43X5E.jpg

      Ever since I started lifting in higher rep ranges I've seen more dramatic results than when I considered 8 or 9 'muh peak hypertrophy range.'

      I just do 3 or 4 sets to failure. Finish up chest with 100 Push-ups, ect. Started training lighter due to shoulder injury and was surprised.
      Anyone else have this experience as a natural?

      high reps can give good results. Mixing it up is probably best but high reps with good mind muscle connection and form is way better than sets of 3 or even 5 for size

      • 1 month ago
        Anonymous

        He’s right, I don’t know why you’re being so pessimistic. It’s not good to be married to a certain way of training, there’s lots of ways to accomplish the same goal

  4. 1 month ago
    Anonymous

    I seem to be repeating myself every time I venture back here, but my message needs reiterating since anons come and go and knowledge gets lost. Back in the day when IST was obsessed with Rippetoe and powerlifting, anons committed whole-heartedly to powerlifting programming thinking they would look amazing + have great lifts. We realized within a couple of years how fucking retarded those programs were for aesthetics, and for pushing big numbers too. The smarter anons went into high volume low weight training and saw amazing progress, and others went into bro splits or PPL variants to some varying degrees of success.

    So the lessons learned were: high frequency, high volume, low intensity training was great for size, and if coupled with periods of intense low volume, high intensity training, then your numbers will go up as well. Everything else is basically inferior.

    • 1 month ago
      Anonymous

      Im starting to think this too. I have to switch between higher and lower intensity and reps

    • 1 month ago
      Anonymous

      that's a lot of words just to acknowledge it's all about periodization. just simple shit too don't need an autist program.

      • 1 month ago
        Anonymous

        You can't just say periodization and expect people to get it. Programming is such a mess that information needs to be spelt out. Furthermore most programming is orientated toward a specific goal life a powerlifting meet which most anons don't participate in.

        Holy shit I remember those days, the advice given was awful
        >Hey my arms and shoulders are kinda small, what could I do to make them b-
        >SHUT UP AND SQUAT
        I can't believe I fell for the powerlifting meme

        Yes they were the dark days of misinformation

        So heavy bench and a fuck ton of press ups for example?

        So do I go for 20 reps in a set now? Been doing 5 sets of 12 on most of my shit. To 10 on curls and OHP, 15+ for isos like crunches and pushdowns
        Been feeling really shit recently, I've been lifting for just over a year and I still look DYEL. Probably mostly my shit diet and sleep but still.

        Basically after a few years of this training what I have settled on is working up to a max set on a specific movement, then deloading and smashing out sets of 10-20 of the same movement or some complimentary accessory. For example, work up to max heavy set for press, then smash light dumbell/barbell presses for high volume for at least 3-5 sets, then follow up with 5 sets of 10-15 reps of lat pulldowns/chins. All this depends on how I feel and is essentially auto regulation. The next days will be the same for squat, then bench, then dl. I try aim for 4-5 days of training. Making sure I get some arm work in on two of those days.

        • 1 month ago
          Anonymous

          and how does your body look?

          • 1 month ago
            Anonymous

            I eat to maintain roughly 85kg and I look lean and muscular for my body weight, and everything is in proportion. Unlike when I did powerlifting programs where I had exaggerated quads, glutes and chest in comparison to the rest of my body.

            • 1 month ago
              Anonymous

              >85 kg
              Dyel weight unless you're a manlet. Everything you've said in this thread is retarded. What are your lifts?

              • 1 month ago
                Anonymous

                >Dyel weight unless you're a manlet
                Ye, fer shure. This is 5'11 82 kg. Look like DYEL to you?

              • 1 month ago
                Anonymous

                how the fuck is that 82kg? He's not even low bodyfat. he must be lying about his height.

              • 4 weeks ago
                Anonymous

                He is. There’s no way he’s 5’11, he looks 5’8

              • 4 weeks ago
                Anonymous

                Also 82 kg is Not DYEL you fucking fatass

              • 4 weeks ago
                Anonymous

                Eh, I'm only a hair taller than him and he's got close to 10kg on me as a dyel that only recently started seriously lifting. Most of that weight might just be in his arms though, but 82kg is definitely not "dyel weight".

        • 1 month ago
          Anonymous

          Do you think doing 20 reps all the time like OP suggested is a good idea? I have a side goal of hitting 1/2/3/4, but for the time being not looking DYEL is more important
          Now I'm thinking of doing a few month-long blocks of just constantly aiming for 20 reps per set, and only mixing strength work back in when I don't look so skinny.

          • 1 month ago
            Anonymous

            How long have you been training? What is your body weight?

            and how does your body look?

            np

            • 1 month ago
              Anonymous

              Started training in May of last year
              150 lbs 6'0" 22 y.o.
              I'm

              So do I go for 20 reps in a set now? Been doing 5 sets of 12 on most of my shit. To 10 on curls and OHP, 15+ for isos like crunches and pushdowns
              Been feeling really shit recently, I've been lifting for just over a year and I still look DYEL. Probably mostly my shit diet and sleep but still.

              • 1 month ago
                Anonymous

                Your goal now should be eating, you are too light and you will not progress far on your lifts. Try get to 175lbs/80kg as that is a healthier (although still light) weight for your height. Whilst bulking I recommend "Offseason For Mass" program from Jim Wendler as a starting guide. You can find it here: https://blackironbeast.com/5/3/1/calculator

                You do not have to follow the program exactly, but the general concept of the program is perfect for you. essentially do what you can.

              • 1 month ago
                Anonymous

                That's intermediate programming and it's retarded for someone who needs to gain tens of pounds and is clearly not an intermediate.

              • 1 month ago
                Anonymous

                Buy the book.. everyone just jump on these programs and then have no idea what they are suppose to do.

              • 1 month ago
                Anonymous

                You're a retard. You look dyel because you weigh 150 lbs. How is that not so obvious to you? Unless you gain weight it doesn't matter fuck all what you do in the gym. Literally gain 70 lbs.

              • 1 month ago
                Anonymous

                This is obvious to me, I already mentioned it

                That's intermediate programming and it's retarded for someone who needs to gain tens of pounds and is clearly not an intermediate.

                I've been gymming for over a year I know how to do lifts moron, I just don't know how to eat

        • 4 weeks ago
          Anonymous

          >working up to a max set on a specific movement, then deloading and smashing out sets of 10-20 of the same movement or some complimentary accessory.
          that seems what the powerlifters were doing too, i mean 5/3/1 has derivatives of that.

          i need to do something for my biceps, those just never grow

    • 1 month ago
      Anonymous

      Holy shit I remember those days, the advice given was awful
      >Hey my arms and shoulders are kinda small, what could I do to make them b-
      >SHUT UP AND SQUAT
      I can't believe I fell for the powerlifting meme

    • 1 month ago
      Anonymous

      So heavy bench and a fuck ton of press ups for example?

    • 1 month ago
      Anonymous

      So do I go for 20 reps in a set now? Been doing 5 sets of 12 on most of my shit. To 10 on curls and OHP, 15+ for isos like crunches and pushdowns
      Been feeling really shit recently, I've been lifting for just over a year and I still look DYEL. Probably mostly my shit diet and sleep but still.

    • 1 month ago
      Anonymous

      Thanks anon

    • 1 month ago
      Anonymous

      What happens when you make these changes is that you get sore because you've never done it before and then you proclaim it's the secret solution to gains until a couple weeks pass and you try something else and then declare that is the new secret solution.

      Literally no before and after pics, let alone body pics, will be posted but you're going to see first year lifters writing out essays like who have no clue what they're talking about clogging up the board with bad information.

      • 1 month ago
        Anonymous

        The truth was found via many anons failures and I'm passing on the findings to newer anons. I leave the knowledge here for those who are ready to hear it, and of course like clockwork, the doubters appear from the shadows and lay charges against those who bring knowledge.

        • 1 month ago
          Anonymous

          >hey guys I did this routine to get jacked and aesthetic as fuck
          >why would I have to post body? just trust me bro

          • 1 month ago
            Anonymous

            I'm not here to prove a point, I'm just giving knowledge for those who need it.

            >85 kg
            Dyel weight unless you're a manlet. Everything you've said in this thread is retarded. What are your lifts?

            I chose 85kg as it was a weight that I do not look dyel and a weight that I could afford to maintain. All I had to do was pass on information and you seethe, how frustrating life must be for you.

            • 1 month ago
              Anonymous

              >everyone that did strength training/powerlifting routines ended up with shit physiques
              >do this and you'll look way better
              >no I won't post body to prove that it actually works
              Nobody wants your "knowledge" gay

              • 1 month ago
                Anonymous

                You don't want my knowledge you demon spawn. I've been answering questions for others and receiving positive remarks. My work here is done, it is up to people now to see through your arrogant deception.

              • 1 month ago
                Anonymous

                I'd call promising aesthetics/size gains through a certain routine but being too scared to post body much more deceptive than anything I'm doing right now

              • 1 month ago
                Anonymous

                You’re so scared of changing things up to see what happens for a month you just jump on them
                Honestly I think you’re just a fag who wants anons pic so you can add it to your IST wank folder
                That makes the most sense
                You’re probably some old fat gay that looks like bruce vilanch and you can get any ass or dick so you pester people on here
                >post body post body!!
                The little toad man says, cock in hand

                Get your fat fuck ass off the couch and put down then ben n jerries and maybe you’ll get some disgusting old poof to ride your flabby dimpled ass

                Disgusting. You make me sick to my stomach it’s like looking at garbage can or into a porta potty at music festival

              • 1 month ago
                Anonymous

                Pretty absurd mental gymnastics here champion. I can jump on the /cbt/ threads and download 100 or so pics with no effort, what would be the point in arguing with some dumbass dyel who's just discovered training various rep ranges for an hour to get a body pic from him?

              • 1 month ago
                Anonymous

                Since you're asking for a body pic, why not send yours first? So atleast we know you are somebody worth conversing with.

              • 1 month ago
                Anonymous

                im trans

            • 1 month ago
              Anonymous

              Post lifts

          • 1 month ago
            Anonymous

            This is from a few days ago. I'm not big by any means, but my shoulders, for example, have have responded really well to the higher volume stuff so far.
            Now you post body

            • 1 month ago
              Anonymous

              When you say high volume do you mean higher rep ranges or doing more total sets?

              • 1 month ago
                Anonymous

                Higher rep ranges. For example, right before I hurt my shoulder, for back I'd do weighted chinups for 3 or 4 sets of 8 to 10 with 40 lbs added, followed by bent over rows for 2 or 3 sets of 8 to 10.
                Since my injury, I switched to 4 sets to failure with just bodyweight, around 20 for the 1st set, 15ish for the last. I follow this with seated machine row for 3 or 4 sets of 12 to 15, till failure. In the few weeks I've been doing this, I've noticed my lats gaining some size for the 1st time since noob gains stopped.

              • 1 month ago
                Anonymous

                Okay nice. Good job. I don't think this counts as more volume because you are still doing as many sets and exercises for the body part that you did previously you just work in higher rep ranges. Like 3-4 sets of 8-10 counts as the same volume as 3-4 sets of 15-20 or whatever. Volume = total amount of sets.

              • 4 weeks ago
                Anonymous

                You sure man? I thought total volume had rep count as a factor.

            • 1 month ago
              Anonymous

              clean up your fucking room dude damn

              • 4 weeks ago
                Anonymous

                Yeah it's pretty bad right now, no excuse for it.

            • 4 weeks ago
              Anonymous

              looking good bro, youre kind of my goal body for now
              height/weight?

              • 4 weeks ago
                Anonymous

                6 ft 2, 185ish, I'd be heavier if I didn't just do stairmaster and run for legs

            • 4 weeks ago
              Anonymous

              mind writing out your program?

              • 4 weeks ago
                Anonymous

                I'm old so I work out every other day.
                WORKOUT A, chest and back: 4 sets of 10-15 slight incline dumbell bench, 2 sets strict pushups to failure (usually around 100- 110.) 4 sets of strict chest to bar chinups to failure, going from around 20 to 15ish reps on the last set, 4 sets of 10- 14 reps of chest supported machine row to failure, run a mile in under 8.

                WORKOUT B, arms and shoulders: 4 sets of 15-20 DB upright rows (NOTE never bring upper arms above parallel, always use neutral grip and pack your shoulders. Go to last clean rep on upright rows, never to failure.) 4 sets of 25-30 band pull aparts with palms UP to failure, can be subbed with facepulls, 4 sets of 10-15 strict DB curls to failure, 4 sets of 15-20 hammer curls to failure, 4 sets of 15 to 20 rope tricep pushdowns to failure, 2 sets wrist roller to failure, like 10 min fast stairmaster.

      • 1 month ago
        Anonymous

        I'm not talking about getting sore you silly. I'm talking about putting on more size. I've been lifting for more than a year.

      • 4 weeks ago
        Anonymous

        t. Negative Nancy

    • 4 weeks ago
      Anonymous

      Got any specific examples I could look up for more info anon?

      Holy shit I remember those days, the advice given was awful
      >Hey my arms and shoulders are kinda small, what could I do to make them b-
      >SHUT UP AND SQUAT
      I can't believe I fell for the powerlifting meme

      Me too

  5. 1 month ago
    Anonymous

    I forgot to mention, after a block of training, say 1-1.5 months I take 1 whole week off and do nothing except some light cardio and some core work. I let my body fully recover then ease back into training for 1 week then get back to smashing it the following week. I cannot express the importance of having regular breaks every month or so.

    • 4 weeks ago
      Anonymous

      post body

  6. 1 month ago
    Anonymous

    12-20 is the peak hypertrophy range.

    8-12 is for the strength/hypertrophy range.

  7. 1 month ago
    Anonymous

    Just do both normalswag.

    • 1 month ago
      Anonymous

      How? Hitting the same muscles twice a week and once going for low reps and the other going for volume?

      • 1 month ago
        Anonymous

        Literally do whatever you want. There is no secret formula to building muscle. The only real rules for bodybuilding are:

        - You should hit about 5 - 10 sets per muscle group in any single session, twice a week, giving you 10 - 20 sets on each muscle group per week.

        - Get in enough calories to gain weight, or less calories to lose weight.

        - Get enough protein in to maintain or gain muscle.

        - Get enough carbs to give your muscles energy.

        - Go to failure or within 1-2 reps of failure on every single set.

        Your rep ranges just determine what kind of Hypertrophy you're going for. Low reps (1-8), with heavy weight, focuses more on explosive power and raw strength. This is called Myofibrillar Hypertrophy, which is the process of creating micro-tears in your actual muscle fibers, this causes your body to "overreact" in the healing process, causing denser, stronger muscle.

        High rep ranges (usually 8-16), with lighter weight, focuses more on muscle mass expansion, but not necessarily creating denser muscles. This is called Sacroplasmic Hypertrophy, which is the process of expanding the glycogen cells in and around your muscle fibers (think of it like filling a balloon with air).

        Either way, you're going to get stronger and build muscle mass, it's just about which one you want to focus on more. I switch back and fourth between both because I tend to get fatigued doing the same shit, week after week. I'll just switch when I start getting bored, or I can tell my muscles can't handle the current routine anymore.

        • 4 weeks ago
          Anonymous

          >t. dyel

  8. 1 month ago
    Anonymous

    Heavy compounds low reps low sets first and finish off with high rep till failure sets. Almost like this has been around for decades...

    This board is fucking dogshit

    • 1 month ago
      Anonymous

      how many reps on that high vol set? I'm doing kinobody greek god and its laughably low volume on compounds like incline bench, like pyramid shit where 1st super heavy set is like 4-6 then 8-10 then 10-12 i think

      • 1 month ago
        Anonymous

        >Compound
        >Incline bench
        If you want more volume you add more volume.

  9. 1 month ago
    Anonymous

    I like lifting heavy idc how I look. I don't look bad lifting heavy and I'm probably not your definition of small either.

  10. 1 month ago
    Anonymous

    People switch things up and are amazed that they get gains from eating from the low hanging leaves on the other side of the tree.

  11. 1 month ago
    Anonymous

    doing 15 reps on barbell exercises is the fastest way to get swole

  12. 1 month ago
    Anonymous

    I think both methods have their positives and I combine both. Sometimes it's just one or the other. Muscular strength and muscular endurance connect with each other so the reps you do is in relation to the amount of weight and vice versa. No point obsessing over this like I and many other people did when you can just combine both approaches and get the best of both worlds.

  13. 1 month ago
    Anonymous

    wow bro no way its almost as if dr mike was right about it all

  14. 4 weeks ago
    Anonymous

    What %1rm and rep range x sets for hypertrophy? Help an anonbro out

  15. 4 weeks ago
    Anonymous

    >Anyone else have this experience as a natural?
    Sort of. Started off doing a 5x5 but kept stalling and couldn't make progress after a few months, especially on my upper body. Also it was causing all sorts of aches needing to hit PRs every workout. Was stubborn and kept on it for a while longer and was still not near intermediate numbers. About six months in I said fuck it and switched to a program which alternates between lifting low volume high weight, and high volume low weight, and subsequently saw both my numbers and physique improve. Blew passed my previous PRs in like week 2. Still putting on weight every workout and I'm finally seeing my chest grow.

    • 4 weeks ago
      Anonymous

      What program did you switch to? You described my exact same situation, even the time frame.

      • 4 weeks ago
        Anonymous

        GZCLP. Dunno it's reputation around here but it really helped me and is frankly way more fun that my previous 5x5 (SL).

        • 4 weeks ago
          Anonymous

          Thanks, brother. I'm going to give this a read over the weekend and probably switch it up. I've been doing SL as well, but not able to progress how I should. Might as well switch it up for a bit.

  16. 4 weeks ago
    Anonymous

    Your rest periods were probably too long when you were doing the hypertrophy range. 30-50 seconds

  17. 4 weeks ago
    Anonymous

    Yeah. I respond much better to higher rep ranges too. I find them more fun.

  18. 4 weeks ago
    Anonymous

    All I do is 3-4x8 and I'm happy

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